Saturday 05/22/2021 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up with CrossFit Golf

Hole 1: 40 DB Walking Lunges (Par 2)

Hole 2: 50 Wall Balls (Par 3)

Hole 3: 60 DB Russian Swings (16/12 kg) (Par 4)

Hole 4: 40 Rev. Lunges (Par 3)

Hole 5: 150 Single-unders (Par 2)

Hole 6: 40 DB Snatches (35/25 lb.) (Par 3)

Hole 7: 40 Sit-ups (Par 2)

Hole 8: 40 Push-ups (Par 4)

Hole 9: 40 DB Ground-to-overheads (Par 4) (DB Slams)

Course = Par 27

Project Ring Work Session #9

6 Half-handstands

8 Pike HSPUs

10 Jumping Pull-ups

2 rounds

Static Holds

Tabata (20 sec. on/10 sec. off)

1.Max-time Ring Hold – top position of a Dip

2.False-grip Hold – Hanging position on high Rings

Project Squat Session #9

1 min. Continuous “Pole” Squat – These should be easy, but they should have perfect form.

1 min. each side Couch or Wall/Hip Flexor Stretch

1 min. Quad Rocks

1 min. Bootstrap Stretch – for quality

2 rounds