Sunday 03202022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Musical Movements:

Set up 4 stations of:

Wall Balls

Mountain Climbers

Jumping Pull-ups

Air Squats

Accessory Work:

5 x Suitcase Deadlifts (each side)

Rest 90 sec.

1 x Max Distance Handstand Walk

Rest 90 sec.

3-4 rounds

Workout Prep

Warm-up (No Measure)

5 Push-ups

3 Rolling Pistols

1 Wall Climb

Every 90 sec. for 4 rounds

RX: Metcon (Time)

15 Push-ups

12 Alt. Rolling Pistols

9 Wall Climbs

6 Candlesticks

Rest 1 min.

4 rounds

FIT: Metcon (Time)

15 Push-ups

12 Stationary Lateral Step-ups

9 Wall Climbs

6 Candlesticks

Rest 1 min.

4 rounds

Cooldown

Warm-up (No Measure)

10 x Long Lunges + add Under-the-body Thoracic Stretch to each rep.