Wednesday 04/21/2021

20
Apr

Wednesday 04/21/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play Canadian Ro Sham Bo to Warm Up

Shoulder Prep

20 sec. on/10 sec. off:

Hanging Torso Twists

Scap Circles

Round-the-worlds (shoulders)

Round-the-worlds (legs)

Rest 1-2 min.

2 rounds

Workout Prep

Warm-up (No Measure)

Review the DB Split Clean

2 x 30 sec. on/10 sec. off each movement:

Jumping Pull-ups

Jump to Strict Negative (Pull-up)

Strict Pull-ups

Kipping Pull-ups

DB Split Cleans

RX: Erin (Time)

5 rounds for time:

15 DB Split Cleans, 40#

21 Pull-ups
In honor Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in Afghanistan.
To learn more about Erin click here

FIT: Erin (Time)

12 DB Split Cleans

18 Ring Rows

5 rounds