Tuesday 01/25/2022 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl + Backward Bear Crawl + 5 Downward Dog into Cobra

10 Wall Slides + 30 sec. Wall-facing Stretch + 5 Handstand Kick-up/downs (Hold 3 sec.)

Crab Walk + 10 Single-leg Hip Raises in Supine Plank (each side)

2 rounds

Project Double-unders 10k Challenge #10

1 min. Calf Smash with foam roller or lacrosse ball

30 sec. Wall or Pole Calf Stretch

30 Calf Raises

30 Single-unders

2 rounds

50 Double-unders or Single-unders

25 Sit-ups

40 Double-unders or Single-unders

20 Sit-ups

30 Double-unders or Single-unders

15 Sit-ups

20 Double-unders or Single-unders

10 Sit-ups

10 Double-unders or Single-unders

5 Sit-ups

Workout Prep

Warm-up (No Measure)

Review the KB/DB Russian Swing as:

Deadlift—Russian Swing

Review the Pass-throughs.

10 Pass-throughs

100-m Farmers Carry

10 Russian Swings

RX: Metcon (Time)

400-m KB Farmers Carry (24/16 kg)

30 Parallette Pass-throughs

3 rounds

* Every time you put the KBs

down, perform 10 Russian KB Swings before going again