Friday 08/06/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Jumping Jack Game to warm up.

Shoulder/Handstand Prep

6-5-4-3-2-1

Arm Lifts (abduction) + 15-sec. Iron Cross Hold at top position

Shoulder Internal/External Rotations with light Plate

NFT (not for time)

5-4-3-2-1

Strict Pull-ups + 3-sec. Pause at top and bottom position

Strict HSPUs + 3-sec. Pause at bottom position

Workout Prep

Warm-up (No Measure)

5-4-3-2-1

Chest-to-bars

HSPUs

20 Double-unders or 30 Single-unders

RX: Metcon (Time)

150 Double-unders

10 Chest-to-bar Pull-ups

10 Handstand Push-ups

5 rounds

150 Double-unders

Metcon (Time)

200 Single-unders

10 Ring Rows

10 Pike Handstand Push-ups

5 rounds

200 Single-unders

Cooldown

Warm-up (No Measure)

Under-the-body Thoracic Stretch

Wall Calf Stretch

Child Pose

2 sets