Friday

CrossFit First Creek – CrossFit

Gymnastics

Warm-up (No Measure)

3 sets for quality

8 pullups

(Ring row

Jumping

Banded

Kipping

Strict

Butterfly

Weighted kipping

Weighted strict)

Challenge yourself

6:00 minute cap

Metcon (Time)

Alt movements With a partner

400m run (you go, i go)

12 deadlift

12 hand stand pushups (strict)

*one partner completes both movements then other partner goes

800/650m row (you go, i go)

15 Deadlift

15 Burpee over bar

*one partner does 15/15, then partner two goes

30/24 cal bike (you go, I go)

18 burpee deadlift

54 Air squats

*one partner completes burpee DL+air squat then other partner goes