Friday 12/03/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

100-m Jog

5 Inchworms + Push-up

10 Good Mornings

20-sec. KB OH Hold – each arm

3 rounds

10 reps of each movement in the Shoulder Sequence

Workout Prep

Warm-up (No Measure)

Review the KB Snatch

SA KB High Pull—SA KB Swing—SA KB Press—KB Snatch

6 One-arm KB Snatches – each side

100-m One-arm Farmers Walk – 50 m each arm

RX: Metcon (AMRAP – Rounds and Reps)

8 One-arm KB Snatches – Left

100-m One-arm Farmers Carry – Left

8 One-arm KB Snatches – Right

100-m One-arm Farmers Carry – Right

AMRAP 15 min.

* Load (24/16 kg)

FIT: Metcon (AMRAP – Rounds and Reps)

8 One-arm KB Snatches – Left

100-m One-arm Farmers Carry – Left

8 One-arm KB Snatches – Right

100-m One-arm Farmers Carry – Right

AMRAP 15 min.

Cooldown

Warm-up (No Measure)

Spend 2-3 min. in the Keg Drill (with Foam Roller) Stretch