Saturday 11/13/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play AbMat Tag to Warm Up

5 Good Mornings

5 Push-ups

Hip Distraction

10 Wall Slides

5 Downward Dog to Cobra and back

10 Airplane Crash Victims

2 sets

Workout Prep

Warm-up (No Measure)

Pike Push-up

3 Handstandsattempts)

4 Negatives

5 Kipping HSPUs

10 Deadlifts

5 Strict HSPUs

8 Deadlifts

5 Kipping HSPUs

6 Deadlifts

5 Kipping HSPUs

RX: Partner Diane (AMRAP – Rounds and Reps)

21-15-9

Deadlifts (225/155 lb.)

Handstand Push-ups

AMRAP 15 min.

* You-go-I-go as needed

FIT: Metcon (AMRAP – Rounds and Reps)

Partner Diane

21-15-9

Deadlifts

Pike Handstand Push-ups

AMRAP 15 min.

*You-go-I-go as needed