Sunday 01/17/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9

DB Deadlifts

DB Split-stance Good Mornings

DB Push-ups

DB Single-arm Swings

* Perform 20 Jumping Jacks between each round.

Hip Mobility/Stability

Hip Flow Sequence #2

Then:

5 Down Dog to Cobra

5 Cat Camel

5 Hip Capsule + Dog Pee

5 Floor Back Extensions

2 rounds

Review the Jumping C2B Pull-up

Workout Prep

Warm-up (No Measure)

Review the Sumo Deadlift High Pull and Prep for Workout

RX: Metcon (AMRAP – Rounds and Reps)

16-12-9

SDHPs (75/55 lb.)

Jumping Chest-to-bar Pull-ups

AMRAP 15 min.

FIT: Metcon (AMRAP – Rounds and Reps)

16-12-9

SDHPs

Jumping Chest-to-bar Pull-ups

AMRAP 15 min.
Partially Loaded

AMRAP 15 min.