Thursday 07/29/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Cone Speed Drill

Dynamic Mobility

Cat Camel Twerk

Plane Crash Victim

Inchworm to Zombie Pull

Partner Pec Stretch

2 rounds

Workout Prep

Warm-up (No Measure)

Prep for Gymnastics Movements

Perform:

2-3 Broad Jumps

2-3 Broad Jumps

Prep for Dumbbells

6 DB Deadlifts

6 Alt. DB Snatches

2-3 rounds

RX: Metcon (Time)

47 DB Deadlifts (50/35 lb.)

32 Single-arm DB Snatches

21 Broad Jumps

9 Rope Climbs

FIT: Metcon (Time)

10 DB Deadlifts

10 Single-arm DB Snatches

10 Squat Jumps

1 Seated Rope Climb

3 rounds
Partially Loaded

47 DB Deadlifts (50/35 lb.)

32 Single-arm DB Snatches

21 Broad Jumps

9 Woman Makers

Cooldown

Warm-up (No Measure)

Banded Hamstring Stretching

Lacrosse Ball Shoulder Blades