Wednesday 02/02/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm with Shoulder Prep

2 min. of Shoulder Complex #1

Arm Circles

Flexion Overhead

Rotations

Wall Slides

10-cal. Row

6 Push-ups + Downward Dog

30 Single-unders

6 Cartwheels (3 in one direction, 3 in the other)

4 Kick up to a Handstand + 5-sec. Pause, kick down (QUICK SCALE: 3 Wall Walks)

2 rounds

Workout Prep

Warm-up (No Measure)

Review the Handstand Push-up

5 Slow Pike Push-ups

5 Negative Handstand Push-up Lowers

5 Strict Handstand Push-ups

5 Kipping Handstand Push-ups

Min. 1: 8-12-cal. Row

Min. 2: 6-8 HSPUs

Min. 3: 30 Double-unders

RX: Metcon (AMRAP – Reps)

Min. 1: 15/10-cal. Row

Min. 2: 10 Handstand Push-ups

Min. 3: 40 Double-unders

5 rounds

FIT: Metcon (AMRAP – Reps)

Min. 1: 12/8-cal. Row

Min. 2: 10 Pike Handstand Push-ups

Min. 3: 80 Single-unders

5 rounds

Cooldown

Warm-up (No Measure)

Accumulate 40-50 Pike-ups on the Rower