Friday 08/13/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Mobility Warm-up

Partner PVC Complex

Partner Wall Stretch

Partner Behind-the-shoulder Stretch

Pulling Prep

With a single DB

6-10 DB Rows

6-10 DB Strict Presses

6-10 DB High Pulls

DB Hold overhead

Workout Prep

Warm-up (No Measure)

Toes-to-bar and Bar Muscle-up Prep

3 Strict Toes-to-bars

3 Shoulder Round-the-worlds

3 Leg Round-the-worlds

5 big Muscle

5 Jumping Muscle-ups

3-5 Bar Muscle-ups or Attempts

20 Bunny Hops

10 Step-up + Step-down

5 Box Jumps

Then, with their workout Box Jump height:

6 Toes-to-bars

4 Burpee Box Jumps

2 Bar Muscle-ups

2 rounds

RX: Metcon (Time)

14 Toes-to-bars

10 Burpee Box Jumps (24/20 in.)

7 Bar Muscle-ups

3 rounds

FIT: Metcon (Time)

14 Wall-lying Hands-to-feet

10 Burpee Step-ups

7 Chest-to-bar Jumping Pull-ups

3 rounds

Cooldown

Warm-up (No Measure)

Project Recovery Session #6

10 Alt. Leg extended holds

20 Leg pulses

20 Leg lift circles

20 Hip bridge single leg circles

Rest

3 Sets