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