Saturday 05/01/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastics Complex #2

10 Alt. leg extended holds

20 Leg pulses

20 Leg lift circles

20 Hip bridge single-leg circles

Handstand kick-up drills (perform 5 of each movement)

1. Jump to drag drill

2. Kick up drill 1

3. Kick up drill 2

Handstand work

* Choose 2 of the 6 movements to work on

3 x 5-10 reps of each:

1. Box shoulder shifts

2. Box rocks

3. Press compressions

4. Jump press (low)

5. Jump press (straddle)

6. Handstand to forward roll

Workout Prep

Warm-up (No Measure)

5 Burpees

10 Bootstrap Squats

15 Jumping Pull-ups

5 Strict HSPUs (or Negative Lowers)

10 Rolling Pistols

15 Ring Rows

1 round of Mary:

5 HSPUs

10 Pistols

15 Pull-ups

RX: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

FIT: Metcon (AMRAP – Rounds and Reps)

5 Pike Handstand Push-ups

10 Elevated Backward Lunges

15 Ring Rows

AMRAP 20 min.
Partially Loaded

5 Handstand Push-ups

10 Alt. Pistols

15 DB Chainsaws

AMRAP 20 min.

Cooldown

Warm-up (No Measure)

Banded Shoulder Series (1 min. each position/each side)