Tuesday 4/21/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a light KB:

10 KB Bridge-ups

10 Jumping Pull-ups

10 KB Sit-ups

10 Ring Rows + Jumping Ring Dips

10 KB Windmills

5 Strict Pull-ups (or Negative Lowers)

10 KB Trunk Twists

5 Transitional Muscle-ups

Workout Prep

Warm-up (No Measure)

Jog 200 m as a group.

Then, perform Running drills for 20-30 m, then finish off with a 100-m Run.

Big High Knees + Run

Fast High Knees + Run

Butt Kickers + Run

Low Side Shuffles + Run

10 unbroken Pull-ups

3-5 unbroken Muscle-ups

Metcon (Time)

25 Pull-ups

10 Muscle-ups

1.5-mile Run

10 Muscle-ups

25 Pull-ups