Tuesday 09/14/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Start with Shoulder Mobility

Banded Shoulder Stretches

250-m Row

5 Jumping Pull-ups

5 Wall Balls

5 Burpees

AMRAP 6 min.

Workout Prep

Warm-up (No Measure)

Review Gymnastic Movements

5 Strict Toes-to-bars

Descent Push-ups

5 Jump to Slow Lower Negative Pull-ups

4 Strict ONE Legged Toes-to-bars

Hold at bottom of Push-up

4 Hold at the top of the Pull-up, then slow Lower

3 Leg Round-the-worlds

3 Uneven hand position Push-ups

3 L-sit Pull-ups

15 sec. work/15 sec. rest of each:

Kipping Toes-to-bars

Push-ups

Strict Pull-ups

Clapping Push-ups

RX: Metcon (AMRAP – Reps)

30 sec. Toes-to-bars

30 sec. Rest

30 sec. Push-ups

30 sec. Rest

30 sec. Strict Pull-ups

30 sec. Rest

30 sec. Clapping Push-ups

30 sec. Rest

5 rounds

FIT: Metcon (AMRAP – Reps)

30 sec. Wall-lying Hands to Feet

30 sec. Rest

30 sec. Push-ups

30 sec. Rest

30 sec. Strict Ring Rows

30 sec. Rest

30 sec. Plank Shoulder Taps

30 sec. Rest

5 rounds