Sunday 04/11/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm in Stations

Break into 4 stations and rotate every 1 min.:

1. Ankle Tap and Knee-bent Crunch

2. Samson Stretch

3. Mountain Climbers

4. Wall-facing Hip Flexor Stretch

2 rounds

Review Knees-to-elbows

8 Kip Swings

4 Strict Leg Raises

2 rounds

4 Kipping Knee Raises

4 Knees-to-elbows

2 rounds

Workout Prep

Warm-up (No Measure)

Review the Pistol

Reverse Lunge—Elevated Reverse Lunge—Foot Support Behind the Ankle—Assisted Pistol—Pistol

7 DB Thrusters

5 Alt. Pistols

2-3 sets

RX: Metcon (Time)

21-15-9

DB Thrusters (40/25 lb.)

Alt. MB Pistols (14/10 lb.)

Knees-to-elbows

FIT: Metcon (Time)

21-15-9

DB Thrusters

Elevated Reverse Lunges

Sit-up to Crunch
Partially Loaded

DB: 40/25 lb.

Cooldown

Warm-up (No Measure)

Perform 5-10 reps of:

Hip Opener Drill 1