28
Mar
Sunday 3/29/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Canadian Ro-sham-bo
* Play for a few minutes.
Project Row –
In partners, accumulate as many meters on the rower as possible in 7 minutes.
Workout Prep
Warm-up (No Measure)
Prep for Prowler and spend time working up to a heavy 200-m effort
200-m Prowler Push
100-m effort with it to ensure it is the correct load for the workout.
With an empty Barbell, briefly review the movements as:
-Front Squat
-Thruster
-OH Squat
-Power Snatch
Put weight on the Barbell and perform 5 reps of each movement.
Metcon (Time)
15 OH Squats (115/75 lb.)
100-m Prowler Push
15 Front Squats
100-m Prowler Push
15 Thrusters
100-m Prowler Push
15 Power Snatches
100-m Prowler Push