Sunday 09/19/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastics Warm-up

30 sec. on/30 sec. off:

Pike Hold

Hollow Rocks

Handstand Hold (face Wall)

Lying Leg Wipers

Handstand Hold (face away from Wall)

Floor Back Extensions

Project Upper Body Accessory #8

Twist, Press

10 x Barbell Landmines

10 x Half-kneeling Arnold Presses

3-4 sets

Workout Prep

Warm-up (No Measure)

Review and Prep the OH Pistol

3 Half ROM GHD Sit-ups + 3 Full ROM GHD Sit-ups

20-ft. Handstand Walk,

2 rounds

RX: Metcon (Time)

40 Alt. OH Pistols (45/35 lb.)

30 GHD Sit-ups

50-ft. Handstand Walk

30 Alt. OH Pistols

20 GHD Sit-ups

50-ft. Handstand Walk

20 Alt. OH Pistols

10 GHD Sit-ups

50-ft. Handstand Walk

FIT: Metcon (Time)

40 Elevated Back Lunges

30 AbMat GHD Sit-ups

30 Pike Around-the-worlds

30 Elevated Back Lunges

20 AbMat GHD Sit-ups

20 Pike Around-the-worlds

20 Elevated Back Lunges

10 AbMat GHD Sit-ups

10 Pike Around-the-worlds