Wednesday 07/28/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

12-9-6

Air Squats to Jumping Jacks

Half Handstands

Handstand and Toes-to-bar Prep

Handstand Hold

Hanging L-sit Hold on Pull-up Bar

2 rounds

4 Wall Climbs

4 Strict Toes-to-bars

2 rounds

4 Kipping HSPUs

4 Kipping Toes-to-bars

2 rounds

Workout Prep

Warm-up (No Measure)

Review the Thruster with a Barbell:

Front Squat—Press—Push Press (Squat Stance)—Thruster

Prep for the Workout

5 Thrusters

4 Toes-to-bars

3 HSPUs or Pike Push-ups

3 rounds

RX: Light – FMS (AMRAP – Rounds and Reps)

5 HSPUs

6 Toes-to-bars

7 Thrusters (95/65 lb.)

EMOM for as long as

possible

FIT: Metcon (AMRAP – Rounds and Reps)

Light – FMS

6 Pike Push-ups

6 Sit-ups

6 Thrusters (45/35 lb.)

EMOM for as long as

possible
Partially Loaded

6 Pike Push-ups

6 V-ups

6 Thrusters (95/65 lb.)

EMOM for as long as

possible