Friday 05/21/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick Warm-up

Run 200 m

– Long Lunge with body twist

– Slow, big-jumping High Knees (skipping)

– Fast High Knees

– Butt Kickers

– Walking Pigeon Stretch (step, grab ankle, and pull toward the body; switch legs)

– Walking on tiptoes

– Walking on heels

– Karaoke

Run 200 m

Workout Prep

Warm-up (No Measure)

With a MB/DB/Object, perform:

5 Front Squats

5×1 Front Squat + 1 Wall Ball/Cluster

10 Step-ups/Lunges

5 Box Jumps/Object Jumps

1-2 rounds – time permitting

RX: AMRAP Kelly (AMRAP – Rounds and Reps)

400-m Run

30 Box Jumps (24/20 in.)

30 Wall Balls (20/14 lb.)

AMRAP 35 min.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP Kelly

400-m Run

30 Step-ups

20 Wall Balls

AMRAP 35 min.
Partially Loaded

400-m Run

30 Object Jumps (or 60 DB Jump-overs)

30 Single DB Clusters (25/15 lb.)

AMRAP 35 min.