Good habits are hard to form but easy to live with; Bad habits are easy to form but hard to live with.

CrossFit First Creek – CrossFit

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Metcon (Time)

For time:

150 Double unders

21 Deadlift (155/105)

100 Double unders

15 Deadlift

50 Double unders

9 Deadlift

200 dubs

21 Deadlift (225/135)

150 dubs

18 Deadlift

100 dubs

15 Deadlift

Warm-up (No Measure)

After Your WOD

1. Child’s Pose

Child’s pose is a great cool down position that will also stretch your shoulders and lats. For more of a stretch, try placing your arms to the left of the center of your body and holding and then moving them to the right.

2. Downward Dog

Try to push your heels back into the ground , but keep your arch wide enough that you aren’t in significant pain. No one wants a muscle tear while stretching!

3. Spinal Flossing

During this movement, it’s important to keep your lower back on the ground with your core tight and completely engaged.

4. Banded Hip Opener Series

Tight hips? In all positions, the goal is to keep your leg straight, meaning you may not be able to pull your leg as far back don’t worry about it.

5. Wall Sits

These are great because you can do them literally anywhere. Keep your core engaged and your lower back flat on the ground while pressing the backs of your legs into the wall. Enjoy a lovely hamstring and calf stretch that doesn’t require a whole lot of work on your part!

6. Couch Stretch

This exercise can be performed using a weight bench or up against a wall depending on your level of flexibility. This mobility movement is super diverse — expect to stretch your hips, your calves, your hamstrings, your glutes and even your ankles. Want to stretch your shoulders as well? Reach back and grab your foot and then face forward.

7. Shoulder Stretch w/ Kettle Bell and Foam Roller

When you’re setting up for this stretch, place the foam roller underneath your shoulder blades and perform a glute bridge while you’re reaching for your kettle bell. When you’re ready to stretch, drop those hips and pull your head through and prepare to be amazed. Hold this position for five sec

8. Spiderman Pose

9. Wrist Extension


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