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