Monday 10/25/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Mobility

– Long Lunge Sequence

– Over/Under the fence

– Soldiers

– Lateral Sumo Squats

– Bird Peckers

– Spiderman Crawl

Workout Prep

Warm-up (No Measure)

Prep for the Workout

RX: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

FIT: Dirty Thirty (Time)

30 Step-ups

30 Jumping Pull-ups

30 Kettlebell Swings

30 Walking Lunges

30 Hanging Leg Raises

30 Push Presses

30 Good Mornings

30 Wall Balls

30 Burpees

30 Fast Feet

Cooldown

Warm-up (No Measure)

Kelly Starrett’s Monkey Bars of Death

Get the Barbell and roll out Quads