CrossFit First Creek – CrossFit
Handstand Push-up Skill Work (1 x total max reps completed)
4 Rounds of:
15 sec Hand Stand hold
15 sec Max rep HSPU
15 sec Hand Stand hold
1 set every 2:00
4 Rounds of:
15 sec Hollow hold
15 sec max situps
-Rest :30- (EMOM)
Only score your HSPUs here. 2:00 worth of static holds and 1:00 worth of HSPU. 3:00 of work in a 10 minute Window. Right into your EMOM for some core work. This practice is meant for you to move perfect and build foundational strength in your core and shoulders.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
2 Rope climbs
4 Thrusters (135/85)
8 Toes to bar/rings
12 Box jump overs (24/20)
Score Rounds and reps in wodify.
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