Monday 05/24/2021 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play Musical Movements to Warm Up

Set up 4 stations of:

Row

Mountain Climbers

Burpees

Fast Feet

Gymnastics Skills Complex

10 sec. Hanging L-sit on Pull-up Bar, straight into:

5 Shoulder Round-the-worlds(each direction)

5 Leg Round-the-worlds (each direction)

5 Strict Toes-to-bars

Rest 90 sec.

4 rounds

Workout Prep

Warm-up (No Measure)

1. 10 KB Deadlifts + 10 KB Single-arm Russian Swings (5 each arm) + 10 KB Russian Swings + 10 Regular Swings (pausing for 3 sec. at the top of each Swing) + 10 Double KB Russian Swings

2. 5 x 20-m Shuttle Runs

3. 4 reps of each Candlestick progression

RX: Metcon (Time)

30 Double KB Swings (16/12 kg)

30 Shuttle Runs

30 Double KB Swings (16/12 kg)

30 Candlesticks

30 Double KB Swings (16/12 kg)

30 Shuttle Runs

30 Double KB Swings (16/12 kg)