Sunday 02/20/2022 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

10 Alternating Pigeon Stretch

10 Goblet Squats

Banded Hip Distractions

10 KB Cossack Squats

10 Controlled Air Squats

Pull-up Prep

5 Supinated Strict Pull-ups, Hang at the bottom for 30 sec

Rest

5 Supinated Strict Pull-ups; on fourth rep, Hold Chin over the Bar at the top for 30 sec.

3 Kipping Swings + 3 Pull-ups + 3 Kipping Swings

Rest

3 Pull-ups + 3 Chest-to-bar Pull-ups

Rest

3 Strict Pull-ups or Attempts, or Lowers, or Ring Rows

Rest

5 Pull-ups + 3 Chest-to-bar Pull-ups + 1 Strict Pull-up

Workout Prep

Warm-up (No Measure)

Back Squat Prep

2 x 10 reps

* First set with an empty Barbell; add load for the second set.

2 x 6 reps

* Add more load each set.

2 x 4 reps

* Keep adding load!

1 x 9 reps