Sunday 03/21/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Partner Warm-up (OR individual)
P1: Run 400 m (or Jump Rope for 2 min.)
P2: Perform there-and-back Bear Crawl + 10 Floor Back Extensions + 10 Sit-ups for as long as P1 is Running
Switch
P1: Run 400 m (or Jump Rope for 2 min.)
P2: Perform 1 Burpee + 2 Air Squats for as long as P1 is Running
Switch
Mobility/Stability Work – Station Rotations (1 min. each station)
Bootstrap Stretch
Dynamic Flexi Swimmer Stretch– no long pause, keep moving back and forth
Standing Plate Letters (ITYWX)
2-3 rounds
Workout Prep
Warm-up (No Measure)
Review the DB Hang Power Snatch and Single DB Devil’s Press
20 Single-unders
10 Air Squats
10 Alt. DB Hang Power Snatches
5 Single DB Devil’s Presses (alt. arms)
2 rounds each
RX: Metcon (AMRAP – Reps)
In partners, complete:
200 Single-unders
150 Air Squats
100 Alt. DB Hang Power Snatches (45/25 lb.)
With time remaining in 15 min., perform:
AMRAP Single DB Devil’s Presses (45/25 lb.)
FIT: Metcon (AMRAP – Reps)
In partners, complete:
200 Single-unders
100 Air Squats
80 DB Hang Power Snatches
With time remaining in 15 min., perform:
AMRAP Single DB Devil’s Presses