26
Jun
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!