Thursday 05/13/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm with “Belly-Back-Bridge” Drill

Shoulder Prep

12 Banded Bicep Curls

12 Standing Plate Internal/External Shoulder Rotations

50-ft. Forward + 50-ft. Backward Bear Crawl (rest as needed)

3 rounds

Workout Prep

Warm-up (No Measure)

Review the Strict HSPU

6/4-cal. Bike

4-6 Strict Pull-ups

Rest as needed

6/4-cal. Bike

4-6 Strict HSPUs

2 sets

RX: Metcon (AMRAP – Rounds and Reps)

20/12-cal. Bike

With the time remaining in 3 min., perform:

AMRAP Strict Pull-ups

2 rounds

20/12-cal. Bike

With the time remaining in 3 min., perform:

AMRAP Strict HSPUs

2 rounds

FIT: Metcon (AMRAP – Rounds and Reps)

12/8-cal. Bike

With the time remaining in 3 min., perform:

AMRAP Strict Ring Rows

2 rounds

12/8-cal. Bike

With the time remaining in 3 min., perform:

AMRAP Strict Pike HSPUs

2 rounds
Partially Loaded

60 Double-unders

With the time remaining in 3 min., perform:

AMRAP Strict HSPUs

2 rounds

Cooldown

Warm-up (No Measure)

5 Down Dog into Cobra – restorative pace

30 sec. Banded Shoulder Sequence (each stretch)