Monday 10/04/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

While P1 Rows for 1 min., P2 performs Single-unders

While P1 Rows for 1 min., P2 performs KB Deadlifts

While P1 Rows for 1 min., P2 performs Jumping Pull-ups

Partner Stretch

Partner Lying Arm Lift (hold for 1 min. per person)

Partner Over-the-shoulder Tricep Stretch (hold 30 sec. each arm per person)

Workout Prep

Warm-up (No Measure)

20 quick Single-unders

20 slow Single-unders

40 Double-unders

6 Single-arm KB Swings

8 Full Swings

10 Russian Swings

6 Kipping Swings

8 Gymnastics Kipping Pull-ups

10 Chest-to-bar Pull-ups

RX: Metcon (AMRAP – Rounds)

Min. 1: 12/8-cal. Row

Min. 2: 40 Double-unders

Min. 3: 10 Chest-to-bar Pull-ups

Min. 4: 12 KB Swings (24/16 kg)

5 rounds

FIT: Metcon (AMRAP – Rounds)

Min. 1: 10/6-cal. Row

Min. 2: 30 Plate Taps

Min. 3: 10 Jumping Pull-ups

Min. 4: 10 KB Swings

5 rounds

Cooldown

Warm-up (No Measure)

Forearm and Wrist Mobility Stretches

Wall Calf Stretch