26
Nov
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