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.