Sunday 3/8/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In partners, accumulate as many meters on the rower as possible in 7 minutes, switching as needed.

10 reps PVC Complex

10 reps Ninja Hip Flow

Workout Prep

Warm-up (No Measure)

As a group, review both movements with a PVC or empty barbell as:

-Sumo Deadlift

-High Pull slow/fast

-SDHP Press

-Push Press

Then,

5 SDHP + 5 Push Presses

2-3 rounds

* With the last set performed at their workout weight.

With their Slam Ball/DB Slam load, perform up to 10 reps.

Metcon (AMRAP – Rounds and Reps)

10 Slam Balls (40/20 lb.)

10 SDHP (95/65 lb.)

10 Push Presses

AMRAP 10 min.

Cooldown

Warm-up (No Measure)

Spend 1-2 min. each side on Pole Stretch