Wednesday 07/01/20


Wednesday 07/01/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Perform 20 Hands to Floor, Squat to Jumping Jacks (

10 Arm Swings in each direction

10 Arm Circles in each position

1 min. Pole Stretch ( (each side)

5 Sit-ups to Pike ( (reach for R leg)

5 Sit-ups to Pike (reach for L leg)

5 Sit-ups to Straddle (reach for the middle)

10 Plane Crash Victims ( facing down on floor, 5 belly up)

Workout Prep

Warm-up (No Measure)



Thruster (3-3-3-3-3 * Optional Finisher)

Partially Loaded

8-10 DB Alt. Arms Thruster

Every 90 seconds.

10 rounds


Warm-up (No Measure)

Optional Finisher

5 x 25 Wall-Ball efforts

*Partner up—while one person works, the other rests. There should be roughly 1 min. to 90 sec. of rest each between efforts.