Thusday 02/24/2022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
While P1 Rows 300 m (150 m easy/150 m moderate), P2 performs Alternating Long Lunge Sequence
Switch
Then, both perform down the length of the gym and back (or 50 m):
Frog Jumps over each other
Wheelbarroweach other
Under/Overs each other
1-2 rounds of the triplet
Hip/Shoulder Prep
15 Banded Good Mornings
15 Banded Side Steps – each direction
10 Hip Capsule Grind + Dog Pee – each side
10 Half-handstands
10 Banded Good Mornings
10 Banded Side Steps
5 Hip Capsule Grind + Dog Pee
5 Half-handstands
Workout Prep
Warm-up (No Measure)
Find a Heavy 10-rep Single-arm DB Press
Perform 3 x 10 reps on each side.
Review the correct and most efficient TGU technique. 2-3 reps on each side.
2 x 3 reps – each side
RX: Metcon (AMRAP – Reps)
50/40-cal. Row
With time remaining in 4 min.,
perform AMRAP
DB Turkish Get-ups (alternating)
(40/25 lb.)
Rest 1 min.
3 rounds
FIT: Metcon (AMRAP – Reps)
40/30-cal. Row
With time remaining in 4 min.,
perform AMRAP
DB Turkish Get-ups (alternating)
Rest 1 min.
3 rounds
Cooldown
Warm-up (No Measure)
Wall-facing Partner Stretch
