Sunday 04/25/2021

24
Apr

Sunday 04/25/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Mobility to Get Warm

10 Up-and-over the fence

10 Alt. Warrior Pose

10 Sit-up to Straddle

10 Sit-up to Pike

1-2 rounds

Workout Prep

Warm-up (No Measure)

10 KB/DB Deadlifts

8 KB/DB Russian Swings

6 KB/DB SDHPs

4 KB/DB Goblet Squats

2 Burpees

100-m Carry

2 rounds

RX: Metcon (AMRAP – Rounds and Reps)

30 Burpees

30 KB Russian Swings (24/16 kg)

30 KB Goblet Squats

300-m Bottom-up KB Carry

20 Burpees

20 KB Russian Swings

20 KB Goblet Squats

200-m Bottom-up KB Carry

10 Burpees

10 KB Russian Swings

10 KB Goblet Squats

100-m Bottom-up KB Carry

AMRAP 30 min.

FIT: Metcon (AMRAP – Rounds and Reps)

30 Burpees

30 KB Russian Swings

30 KB Goblet Squats

300-m Bottom Up KB Carry

20 Burpees

20 KB Russian Swings

20 KB Goblet Squats

200-m Bottom-up KB Carry

10 Burpees

10 KB Russian Swings

10 KB Goblet Squats

100-m Bottom-up KB Carry

AMRAP 30 min.
Partially Loaded

30 Burpees

30 DB Russian Swings

30 DB Goblet Squats

300-m Bottom-up DB Carry

20 Burpees

20 DB Russian Swings

20 DB Goblet Squats

200-m Bottom-up DB Carry

10 Burpees

10 DB Russian Swings

10 DB Goblet Squats

100-m Bottom-up DB Carry

AMRAP 30 min.

DB: 50/35 lb.

Cooldown

Warm-up (No Measure)

1 min. Wall-facing Stretch

1 min. Sit-up to Straddle – hold the top position

1 min. Sit-up to Pike – hold the top position