Wednesday 02/23/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Run 200 m

With the time remaining in 2 min., perform AMRAP DB Oly Complex reps (light DB)

3 rounds

Hip Prep – Explosiveness

Seated Box Jumps

Workout Prep

Warm-up (No Measure)

Prep for Step-ups

10 reps (5 each side)

1 round

8 reps (4 each side)

2 rounds

Project Open Prep Session #12

Ring Dips

Chest-to-bar Pull-ups

Handstand Push-ups

Perform 5-10 reps EMOM

5 min.

RX: Metcon (Weight)

Part 1:

Barbell Weighted Step-ups

4-4-4

Part 2:

Open Prep – Pick a skill

Toes-to-bars

Muscle-ups

Chest-to-bar Pull-ups

Perform 5-10 reps EMOM

5 min.

FIT: Metcon (Weight)

Part 1:

DB Weighted Step-ups

4-4-4

Part 2:

Open Prep – Pick a Skill

Pull-ups

Handstand Hold (45 sec.)

Toes-to-bars

Perform 5-10 reps EMOM

5 min.