Friday 11/26/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

30 sec. each on Wheelbarrow Distraction Drills

Plus Wheelbarrow the length of the gym

2 rounds each

Perform 10 reps of each movement:

Deadlifts

Halos

Windmills

Bridge-ups

Russian Swings

SDHPs

Half Sit-ups

200-m Carry

Workout Prep

Warm-up (No Measure)

6 Russian Swings

6 Sit-ups

6 SDHPs

100-m Carry

RX: Metcon (AMRAP – Rounds and Reps)

4-8-12-16…

Russian KB Swings (24/16 kg)

KB Sit-ups

Single-arm KB SDHPs

200-m KB Carry between rounds

As far as possible in 20 min.

FIT: Metcon (AMRAP – Rounds and Reps)

4-8-12-16…

Russian KB Swings

Sit-ups

Single-arm KB SDHPs

200-m KB Carry between rounds

As far as possible in 20 min.

Cooldown

Warm-up (No Measure)

400-m Jog/Walk

KB-on-the-Knee Groin Stretch + KB Hip Roll-out