Sunday 03/28/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Animal Warm-up

Bear Crawls

Backward Bear Crawls

Inchworms

Duck Walk

Dynamic Walking Pigeon

Crab Walk

2 rounds

5 reps of Hip Opener Drill 1

10 Alternating Warrior Pose (each side)

20 Glute Bridges

10 Good Morning to Squat

20 Hands from Floor to Jumping Jack Touch the Ground

2 sets

Workout Prep

Warm-up (No Measure)

Review the Thruster

With an empty Barbell, review the Thruster as:

Front Squat—Press—Push Press (in Thruster stance)—Thruster

5×6 Thrusters

RX: Metcon (AMRAP – Rounds and Reps)

Thruster Ladder (115/75 lb.)

Every minute add 1 rep

As far as possible

FIT: Metcon (AMRAP – Rounds and Reps)

Thruster Ladder

Every minute add 1 rep

As far as possible
Partially Loaded

DB Thruster Ladder (50/35 lb.)

Every minute add 1 rep

As far as possible