Sunday 12/05/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

The Perfect 100-m Row Challenge

Round 1: Sit-ups

Round 2: Good Mornings

Round 3: Ring Rows

Round 4: Push-ups

Round 5: Jumping Squats

Round 6: Burpees

Review the KB Swing and Ring Push-up

Workout Prep

Warm-up (No Measure)

Review the SDHP and Jumping Back Squat

8 SDHPs

8 Russian KB Swings

8 Jumping Back Squats

2 sets – each

12 Days of Mobility – Session #3

1 round Short Ninja Flow.

2×5 Wall Slides

3 min. Back Bridge, accumulated

RX: Metcon (Time)

Partner Workout:

P1 performs:

15-10-5

Ring Push-ups

KB Russian Swings (24/16 kg)

While P2 performs:

AMRAP Cal. Row

Switch

Then:

P1 performs:

15-10-5

SDHPs (75/55 lb.)

Jumping Back Squats

While P2 performs:

AMRAP Cal. Row

Switch

RX: Metcon (Calories)

Partner Workout:

P1 performs:

15-10-5

Ring Push-ups

KB Russian Swings (24/16 kg)

While P2 performs:

AMRAP Cal. Row

Switch

Then:

P1 performs:

15-10-5

SDHPs (75/55 lb.)

Jumping Back Squats

While P2 performs:

AMRAP Cal. Row

Switch

FIT: Metcon (Time)

Partner Workout:

P1 performs:

15-10-5

Box Push-ups

KB Russian Swings

While P2 performs:

AMRAP Cal. Row

Switch

Then:

P1 performs:

15-10-5

SDHPs

Back Squats

While P2 performs:

AMRAP Cal. Row

Switch

FIT: Metcon (Calories)

Partner Workout:

P1 performs:

15-10-5

Box Push-ups

KB Russian Swings

While P2 performs:

AMRAP Cal. Row

Switch

Then:

P1 performs:

15-10-5

SDHPs

Back Squats

While P2 performs:

AMRAP Cal. Row

Switch