Tuesday 07/14/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

200-m Farmer’s Carry

2 reps TGU

200-m Carry with DBs on shoulders

4 reps DB Slams https://youtu.be/TD533_RgwQU

200-m OH 1-Arm Carry (100 m each arm)

6 reps DB Row in Plank

30 sec. Floor Back Extensions https://youtu.be/rw5wMk24sBw

30 sec. Supine Plank

30 sec. Left Plank

30 sec. Right Plank

30 sec. Bottom of Air Squat Hold

30 sec. Rest

2 rounds

Workout Prep

Warm-up (No Measure)

5 Front Squats

5 Ring Rows

5 Front Squats

5 Inverted Ring Rows

Metcon (Time)

30-20-10

200-m Farmer’s Carry (50/35 lb.)

Front Squats (75/55 lb.)

Inverted Ring Rows
Partially Loaded

30 – 20 – 10

200 m Farmers Carry

Front Squats

DB High Pulls

Cooldown

Warm-up (No Measure)

1 min. each side of Forearm/Wrist stretches

https://youtu.be/mh7iRo-O9aU