1
Mar
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