Sunday 3/1/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

(in partners)

P1: Row 500 m

P2: Perform there-and-back Bear Crawl + 10 Floor Back Extensions + 10 Sit-ups

Switch

P1: Row 500 m

P2: Perform 10 Half ROM GHD Sit-ups + 10 Full ROM GHD Sit-ups

Workout Prep

Warm-up (No Measure)

10 reps of each movement.

Jumping Chest-to-bar Pull-ups

Low Ring Transitions

Transition to Dip, or Jump to Dip

Dips, or practice Negatives

Muscle-ups

Metcon (Time)

1-k Row

12 Muscle-ups

46 GHD Sit-ups

750-m Row

9 Muscle-ups

32 GHD Sit-ups

500-m Row

6 Muscle-ups

24 GHD Sit-ups