Monday 08/30/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

4-min. AMRAP

100-m Row

5-7 KB Deadlifts

8-10 Knee Tuck-ups

Rest 1 min.

4-min. AMRAP

100-m Row

20-ft. KB Front-rack Walk, right

20-ft. KB Front-rack Walk left

8-10 Hollow Rocks

Overhead/Thoracic Mobility

Hanging Torso Twist on Pull-up Bar

Partner Hanging Thoracic Stretch

Workout Prep

Warm-up (No Measure)

With a light weight, perform:

10 KB Presses R → 20-ft. KB Overhead Carry

10 KB Presses L → 20-ft. KB Overhead Carry

10 KB Swings or 10 KB Snatches

With a heavier weight/workout weight, perform:

5 KB Presses R → 20-ft. KB Overhead Carry

5 KB Presses L → 20-ft. KB Overhead Carry

10 KB Swings or 10 KB Snatches

RX: Metcon (Time)

100-m KB Overhead Carry (16/12 kg)

10 KB Snatches (5 each side)

100-m Row

200-m KB Overhead Carry

20 KB Snatches

200-m Row

300-m KB Overhead Carry

30 KB Snatches

300-m Row

400-m KB Overhead Carry

40 KB Snatches

400-m Row

FIT: Metcon (Time)

100-m KB Carry

10 KB Swings

100-m Row

8 rounds

Cooldown

Warm-up (No Measure)

Project Recovery Session #14

200-m Walk/Jog

20 Barbell Wipers

10 Alt. Warrior Pose

200-m Jog