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