16
Mar
Thursday 03172022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Play the “Get to Know You Game”
Shoulder Prep
6 Single-arm High Pulls
6 Single-arm Presses
4 rounds
Workout Prep
Warm-up (No Measure)
10 reps of each movement:
KB Halos
KB Deadlifts
KB Windmills
KB Pass-throughs
KB Russian Swings
20 Double-unders
10 Push-ups
20 Double-unders/10 Triple-unders or attempts
5-10 Ring Push-ups
10 Russian KB Swings
RX: Lucky Leprechaun (Time)
17 Russian KB Swings (24/16 kg)
17 Ring Push-ups
17 Triple-unders or 21 Double-unders
3 rounds
FIT: Lucky Leprechaun (Time)
17 Russian KB Swings
17 Elevated Ring Push-ups
17 Fast Feet
3 rounds
Cooldown
Warm-up (No Measure)
Partner Pec Stretch + Partner Hip/Back Stretch