CrossFit First Creek – CrossFit

View Public Whiteboard

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.


Comments are closed