CrossFit First Creek – CrossFit
Warm-up (No Measure)
Warmup
Jog Down and Back (Bathroom to Garage)
Hungry Hungry Hippos
Wall-Balls in the middle
Movements to retrieve wall-balls
Run
Crab Walk
Bear Crawl
Frog Jumps
DB FARMERS CARRY AND RUNNING
• 10 Dumbbell deadlifts
• 10 Knees together/ feet together air squats
Video: https://youtu.be/6j2BqTpeVMI
• 25m Farmer’s carry to help dial in the weight of the dumbbells.
PISTOLS
-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.
https://youtu.be/Dpgn6eRtsdw
-6 (3 per side) band or hand assisted pistols.
The band should have enough resistance to assist, but not “take over” the movement.
https://www.youtube.com/watch?v=RRLUjlWbBGg
GHD SIT-UPS
10 Abmat GHD sit-ups
Work on the movement pattern and timing that resembles that of the GHD sit-up.
https://www.instagram.com/p/BmLh3guBHCX/?utmsource=igshare_sheet&igshid=11arvrjhoz8vl
• 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)
•200m Run
•20 Pistols
•20 GHD Sit-ups
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