Sunday 07/12/20


Sunday 07/12/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Have everyone line up along a wall holding a Wall Squat.

The person at the end starts with a MB and they pass it down the group while holding the Squat. Once the MB gets to the front, that person takes the ball and runs to the back of the group and starts again. The drill ends once everyone has taken a turn at the front of the line. If anyone breaks the Wall Squat Hold during the time it takes the whole group to move through, everyone has to run 100 m.

Partner Hanging Thoracic Drill

Partner Over-the-shoulder Stretch

Workout Prep

Complete in any order:

25 Hip Extensions

400-m Run

25 Wall Balls

Metcon (Time)

200-m Run

20 Hip Extensions

Rest 1 min.

400-m Run

40 Wall Balls (20/14 lb.)

Rest 2 min.

2 rounds
Partially Unloaded

200 m Run

20 DB Good-mornings

rest 1 min.

400 m Run

30 Single DB Thruster

rest 2 min.

2 rounds