Friday 09/17/2021 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Inchworm + 1 T-rotation Push-up, Inchworm + 2 T-rotation Push-ups…5 Push-ups

10 x Bird Peckers + pause at the bottom position

10 x Plank Get-down/Ups

Tall Duck Walk down the gym

Grab a light KB or DB

10 Halos

10 Single-arm Bent Rows

10 Scap Push-ups

2 rounds

1 ITWXY Complex

Flexi Swimmer Stretch

2 rounds

Workout Prep

Warm-up (No Measure)

Muscle-up and Step-up Prep

5 Kipping Swings on Rings

4 Kipping Pull-ups on Rings

3 Strict Pull-ups on Rings

2 Kipping Muscle-ups on Rings

1 Strict Muscle-ups on Rings

3 rounds

Scaled version:

5 Ring Rows

4 False-grip Ring Rows

3 Low Ring Transitions

2 Full Muscle-up Transitions,

1 Jackie Chan Progression

6 Step-ups (use their workout Box height)

3 rounds