Thursday 3/19/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
P1: Perform 3-point Shuttle Runs
P2: Perform Plate Squats
Switch
P1: Perform 3-point Shuttle Runs
P2: Perform Plate Thrusters
Switch
P1: Perform 3-point Shuttle Runs
P2: Perform Fast Feet on plate
Switch
Shoulder Mobility/Stability (in partners)
P1: 20 Arm Lifts (use light plates)
P2: Handstand Hold (scale to Walk Feet Up the Wall or Plank)
Switch
P1: 10 Lying Shoulder Rotations each side (use light plates)
P2: Perform Handstand Shrugs (scale to Overhead Plate Shrugs)
Switch
Workout Prep
Warm-up (No Measure)
10 Step-ups
5 Plate Ground-to-overheads + 15-sec. hold at the end
10 Box Jumps
Metcon (AMRAP – Reps)
4 min. 5 Plate Ground-to-overheads (45/25 lb.) + 15-sec. Hold Overhead
3 min. Shuttle Runs (20 m)
2 min. Box Jumps (24/20 in.)
1 min. Handstand Hold
2 min. Box Jumps
3 min. Shuttle Runs
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead
Cooldown
Warm-up (No Measure)
Banded Shoulder Stretch each side