CrossFit First Creek – CrossFit

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Warm-up (No Measure)


300m row

spiderman/frank to RDL

banded side shuffles/bend and bow

10 goblet squats with pause at bottom

10 KB deadlift high pulls

10 jump squats

10 KB one-leg Romanian deadlifts

PVC pass/leg swings

Goodmornings with empty barbell

Warm-up to deadlift weight

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″


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