Sunday 03132022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min. Bike

10 Long Lunge Sequences

1 min. Bike

10 T-rotational Push-ups

2 rounds

100-m Single-arm OH Walk (50 m each arm)

Rest 1 min.

Max set Supinated Pull-ups

Rest 2 min.

3 rounds

Workout Prep

Warm-up (No Measure)

Review the GHD Sit-up

Review the DB Shoulder-to-overhead with:

Press—Push Press—Push Jerk

5-8 Half-ROM GHD Sit-ups

2 Presses + 2 Push Presses + 2 Push Jerks

5-8 Full-ROM GHD Sit-ups

2 Presses + 2 Push Presses + 2 Push Jerks

RX: Metcon (AMRAP – Reps)

2 min. Air Bike for calories

2 min. DB Shoulder-to-overheads (40/25 lb.)

2 min. Air Bike for calories

2 min. GHD Sit-ups

2 rounds

FIT: Metcon (AMRAP – Reps)

2 min. Row for meters

2 min. DB Shoulder-to-overheads

2 min. Assault Bike for calories

2 min. Sit-ups

2 rounds

Cooldown

Warm-up (No Measure)

Couch Stretch

Under-the-body Thoracic Stretch

Quad Pose to Hip Lift