Wednesday 3/18/20


Wednesday 3/18/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

150-m Row (no knee bend, just hips)

10 Bootstrap Stretches

150-m Row (no arm pull, just knees and hips)

10 Sumo Inchworms

150-m Row (normal)

Workout Prep

Warm-up (No Measure)

Empty Barbell x 10 reps

Add weight x 6 reps

Add weight x 4 reps

Add weight x 2 reps

Add weight x 1 rep

Sumo Sets

* Perform a lift every 4 or even 5 min. to maximize rest.

You choose:

1 k Row at 75-80% of max 1 k pace.


2 x 500 m at 80% of max 500 m pace.


Sumo Deadlift (1-1-1-1-1-1-1)