Thursday 04/01/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Project Posterior Chain

Shoulder Prep

Shoulder Sequence (10 reps of each movement)

10 Paddling Drills

5 Inchworms + Push-up to Down Dog

1 round

Workout Prep

Warm-up (No Measure)

Muscle-up and Strict HSPU Progression

1 Strict Muscle-up

2 Strict HSPUs

3 GHD Sit-ups

4 Hip Extensions

1 round

RX: Metcon (Time)

“The challenger”

5 Rounds for time

50 burpees

50 thrusters 135/95

FIT: Metcon (Time)

” The challenger”

4 rounds for time

50 Burppees

50 Thrusters

Scale weight
The Challenger

5 rounds for time

50 Burpees

50 object thrusters