Sunday 06/27/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Floor Exercise Sequence

Single Leg Lifts

Hip Bridges

Super Man

Break Dance

Then, Run 200 m as a group.

Workout Prep

Warm-up (No Measure)

With a light KB, review the KB Swing and KB Snatch

Suitcase Deadlift (each side)—SA Russian KB Swing (each arm)—Russian KB Swing—KB Snatch

10 half ROM GHD Sit-ups

10 Deadlifts + 10 Russian Swings

200-m Run

10 KB Snatches (5 per arm)

10 full ROM GHD Sit-ups

RX: Metcon (Time)

21-15-9

GHD Sit-ups

Russian KB Swings (24/16 kg)

200-m Run

18-12-6

GHD Sit-ups

KB Snatches

200-m Run

FIT: Metcon (Time)

21-15-9

GHD AbMat Sit-ups

Russian KB Swings

200-m Run

18-12-6

GHD AbMat Sit-ups

KB Swings

200-m Run
Partially Loaded

21-15-9

V-ups

Russian DB Swings (50/35 lb.)

200-m Run

18-12-6

V-ups

Alt. DB Snatches

200-m Run

Cooldown

Warm-up (No Measure)

Clean up and get everyone excited for tomorrow!