Thursday 02/17/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Death by Slam Ball!

Project Open Prep Session #9

–Ring Dip — Jump to Negative Lowers

– Ring Dip — Scale back to Negative Lowers

– Feet-anchored Muscle-up Transition into Jump to top of Dip

– Feet-on-box Muscle-up

– Strict MU — Kipping MU

Workout Prep

Warm-up (No Measure)

Perform 20 Front Squat + Wall Ball (so they do 1 Front Squat + 1 Wall Ball each rep)

Every 30 sec., have them perform 15 Double-unders.

RX: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

FIT: Metcon (AMRAP – Rounds and Reps)

15.3

50 Wall Balls (20/10 lb.)

200 Single-unders

AMRAP 14 min.

Cooldown

Warm-up (No Measure)

Banded Leg Distraction Series