26
Mar
Friday 3/27/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Strict Pull-ups
2 Kipping Pull-ups
2 rounds
2 Jumping Muscle-ups
2 Muscle-ups
2 rounds
20 Cal. Sprint on Bike
Workout Prep
Warm-up (No Measure)
10 Cals. Bike
10 Sumo Inchworms
10 DB High Pulls (each arm)
10 Single-arm DB Russian KB Swings (each arm)
10 Jumping Pull-ups
5 x 1 Burpee + 2 Push-ups at bottom of Burpee
Use the same DB
10 Lying Overhead DB Reach – Hold bottom for 3 sec. on each rep.
Metcon (AMRAP – Rounds and Reps)
1-2-3-4-5-6…
Bar Muscle-ups
5-10-15-20-25-30…
Cals. on Bike
As far as possible in 15 min.
Cooldown
Warm-up (No Measure)
Repeat DB Reach stretch, but this time, hold for 2-3 min. as recovery.