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.
