Sunday 03/06/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In “I-go-you-go” fashion, perform AMRAP 4 min. of:

3 Burpees

6 Sit-ups

9 Air Squats

Both partners Run 300 m together.

When they return, they perform AMRAP 3 min. of:

Partner Wall Balls

KB Complex

Work up to your heaviest load of the following Complex:

10 KB Deadlifts

8 KB Russian Swings

6 KB SDHPs

Workout Prep

Warm-up (No Measure)

With one load lighter than their working weight, Walk 100 m as practice for the Carry.

Then, with their working weight, perform:

10 Russian KB Swings

100-m Bottoms-up Carry

Then, quickly set up and go over the Jumping Pull-up.

RX: Metcon (Time)

30 Russian KB Swings (24/16 kg)

30 Jumping Pull-ups

300-m Bottom-up KB Carry

20 Russian KB Swings

20 Jumping Pull-ups

200-m Bottom-up KB Carry

10 Russian KB Swings

10 Jumping Pull-ups

100-m Bottom-up KB Carry

FIT: Metcon (Time)

30 Russian KB Swings

150-m Bottom-up KB Carry

20 Russian KB Swings

200-m Bottom-up KB Carry

10 Russian KB Swings

250-m Bottom-up KB Carry