Wednesday 07/15/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm-up

(5-10 min.) Shoulder Prep

Perform 5 reps each of:

Shoulder Rolls + Cuban Press https://youtu.be/a_HaDGJOly0 + Jefferson Curl https://youtu.be/C-N_8sMYP2A

Flag Pole Stretch https://youtu.be/0RFxLgdCG34 30 sec.-1 min. each side

1-2 rounds

Workout Prep

Warm-up (No Measure)

As a group, review the Push Press with the PVC:

Press—Dip Drive—Push Press

Repeat with the empty Barbell.

Then, perform:

1 set of 3 reps at a load heavier than the empty Barbell

Metcon (Weight)

Perform 3 Push Presses every min.

* Add 10-20 lb. every 5 min.

* Start with 115/75 lb.
Partially Unloaded

Perform 5-7 DB Push Press every minute

10-12 minutes.