Monday 02/14/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Toe Taps

10 Up and Over the Fence

5 KB Bent-over Rows

20 Kettlebell Toe Taps

10 Lunges

5 Kettlebell Up and Overs

20 Kettlebell Toe Taps

10 Jumping Squats

5 KB Windmills

KB Review:

Deadlift—SA High Pull—SDHP—Goblet Squat

Workout Prep

Warm-up (No Measure)

Review and Practice Rope Climb Technique

4 Sit-to-stands

4 Rope Strict Pull-ups

Review the Spanish Wrap and Russian Wrap

5 Goblet Squats

5 SDHPs

1 Rope Climb

Project Open Prep Session #7

4 x 500 m Row efforts.

RX: Metcon (Time)

21-15-9

KB Goblet Squats (24/16 kg)

KB SDHPs

* 2 Rope Climbs between each round

FIT: Metcon (Time)

21-15-9

KB Goblet Squats

KB SDHPs

*4 Sit-to-stands between each round