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