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