Tuesday 04052022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Moving with Some Mobility

40 Single-unders

Then, perform 6 reps of each movement in the Long Lunge Sequence

40 Single-unders

Then, perform Foot and Ankle Stretch Drills

20 Double-unders or attempts

Then, perform Shoulder Sequence

20 Double-unders or attempts

Pistol Prep

6/6 Reverse Lunges

6/6 Reverse Lunges

6/6 Elevated Lunges

5/5 Assisted Pistols

5/5 Alternating Pistols

Workout Prep

Warm-up (No Measure)

Review the Ring Dip

Box Dip—Static Hold at top—Static Hold in Dip—Jumping Dip + Negative—Banded Dip—Ring Dip

6 Ring Dips

25 Double-unders

6 Pistols

RX: Metcon (AMRAP – Rounds and Reps)

15 Ring Dips

25 Double-unders

2 rounds

15 Alt. Pistols

25 Double-unders

2 rounds

AMRAP 20 min.

FIT: Metcon (AMRAP – Rounds and Reps)

15 Box Dips

40 Single-unders

2 rounds

15 Rev. Elevated Lunges

40 Single-unders

2 rounds

AMRAP 20 min.