Saturday 02/06/2021

6
Feb

Saturday 02/06/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 5 min.

10 Ring Rows or Banded Bicep Curls

10 Sumo Squats

10 Knees-to-chest

Shoulder Prep

10 Internal and External Shoulder Rotations (use fractional plates or very light DBs)

30 sec. Banded Lat Stretch (each side)

10 Slow Wall Squats

30 sec. Hanging Scap Circles DPT

3 sets

* Rest as needed.

Review the OH Squat

Workout Prep

Warm-up (No Measure)

Review the Kipping and Butterfly Pull-up

7 OH Squats

4-7 Pull-ups

3 sets

RX: Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
Partially Loaded

21 DB OH Squats – alt. as needed

30 Standing DB Rows – alt. sides as needed

15 DB OH Squats – alt. as needed

20 Standing DB Rows – alt. sides as needed

9 DB OH Squats – alt. as needed

10 Standing DB Rows – alt. sides as needed

DB: 50/35 lb.