CrossFit First Creek – CrossFit
Warm-up (No Measure)
Jog Down and Back (Bathroom to Garage)
Hungry Hungry Hippos
Wall-Balls in the middle
Movements to retrieve wall-balls
DB FARMERS CARRY AND RUNNING
• 10 Dumbbell deadlifts
• 10 Knees together/ feet together air squats
• 25m Farmer’s carry to help dial in the weight of the dumbbells.
-6 (3 per side) shrimp squats with or without toe assist shift weight forward while the heel of the front foot has constant pressure into the floor throughout the movement.
-6 (3 per side) band or hand assisted pistols.
The band should have enough resistance to assist, but not “take over” the movement.
10 Abmat GHD sit-ups
Work on the movement pattern and timing that resembles that of the GHD sit-up.
• Use a 10 – 20 lb medicine ball to increase difficulty of the Abmat GHD sit-up
6 GHD sit-ups to parallel or full ROM
Bounty Hunter (AMRAP – Rounds and Reps)
AMRAP 20 min:
•200m DB Farmer’s carry (50/35)
•20 GHD Sit-ups