Tuesday 03/01/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

20 Mountain Climbers

20 Jumping Jacks

10 Lying MB Chest Throws

10 Lying Leg Throws

10 Lying MB Kicks

2 rounds

100-m Single-arm OH DB Carry

10 Cuban Presses

10 Standing High Pulls

10 Windmills

1-2 rounds – time permitting

Workout Prep

Warm-up (No Measure)

5 Hanging Shoulder Shrugs

4 Shoulder Round-the-worlds

3 Leg Round-the-worlds

2 Strict Pull-ups

3 sets

6 Hanging Shoulder Shrugs

6 Hanging Knee Raises

6 Jump to Negative Pull-up Lowers

3 sets

10 MB Front Squats

5 Pull-ups

5 Wall Balls

5 Pull-ups

RX: The “Inducer” x 2 (Time)

7 Wall Balls (20/14 lb.)

7 Pull-ups

7 rounds

Rest 3 min.

2 rounds

FIT: The “Inducer” x 2 (Time)

7 Wall Balls

7 Ring Rows

7 rounds

Rest 3 min.

2 rounds

Cooldown

Warm-up (No Measure)

Spend 3+ min. in a Back Bridge. Find a scale that is more restorative vs. an aggressive stretch feeling.