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

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)