Wednesday 05/26/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up in Partners

P1: Row 250 m (steady pace)

P2: Bootstrap Squats

Switch

P1: Row 250 m (moderate pace)

P2: Plane Crash Stretch

Switch

P1: Row 250 m (hard pace)

P2: Flow Drill #1

Switch

Double-under Prep and Practice

First, perform 1 min. Wall Calf Stretch (each leg)

30 Single-unders—10 Single-Single-Double—5 Single-Single-Double-Single-Single

10-20-30-40-50

Unbroken Double-unders

Workout Prep

Warm-up (No Measure)

Review the Hang Squat Snatch

RX: Metcon (Time)

Row 150 m

8 Burpees

20 Double-unders

6 Hang Squat Snatches (45/35 lb.)

3 rounds

FIT: Metcon (Time)

Row 150 m

8 Burpees

20 Single-unders

6 Hang Squat Snatches

3 rounds
Partially Loaded

DB: 50/35 lb.

Cooldown

Warm-up (No Measure)

30 Banded Pull Aparts

30 Banded Tricep Extensions

15 Weighted Glute Bridges

3-5 sets