Thursday 4/9/20

8
Apr

Thursday 4/9/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

(5 min.) Dynamic Mobility:

Lunges + Samson Stretch

Side Ape Drill Animal Movement

Bear Crawls forward + backward

Bird Peckers

Half Handstands

With a PVC:

Shoulder Rolls

6 Deadlifts

6 Cuban Presses

6 Good Mornings

6 Bent Over Rows

2-3 rounds

With a Barbell:

6 Deadlifts

6 Presses

6 Good Mornings

6 Bicep Curls – Yep!

2-3 rounds

Workout Prep

Warm-up (No Measure)

6 Deadlifts

6 High Hang Power Cleans

6 Push Presses

4 rounds

Metcon (Time)

12 Deadlifts (155/105 lb.)

9 Hang Power Cleans

6 Push Presses

5 rounds

Cooldown

Warm-up (No Measure)

Time permitting – Hip/Shoulder Flow