Monday 03282022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up

In partners, alternate between:

250-m Row – last effort should be done at workout pace

Ninja Flow

3 rounds each

Workout Prep

Warm-up (No Measure)

1-6 (“I-go-you-go” until both partners have done 6 reps of each movement):

MB Front Squats

Box Jumps

MB Squat + Throw to partner

Box Jumps

Wall Balls

RX: Rowing “Kelly” (Time)

500-m Row

30 Box Jumps (24/20 in.)

30 Wall Balls (20/14 lb.)

5 rounds

FIT: Rowing “Kelly” (Time)

300-m Row

20 Step-ups

15 Wall Balls

5 rounds