15
Mar
Wednesday 03/17/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Play the “Get to Know You Game” to Warm Up
10 reps of Hip Flow #2
Workout Prep
Warm-up (No Measure)
With a light KB, perform up to 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 KB Russian 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
Partially Loaded
Lucky Leprechaun
17 Russian DB Swings
17 Push-ups
17 Triple-unders or 21 Double-unders
5 rounds
Cooldown
Warm-up (No Measure)
Rope Pec Stretch + Hip/Back Stretch (partner if possible)