CrossFit First Creek – CrossFit
Front Squat (6 x 1)
20 Minutes to find 1-RM
Warm-up:
2 x 5 (Barbell/light)
3 x 3 (Increasing weight)
6 x 1 (Increase weight by 5-10lbs)
Metcon (3 Rounds for reps)
4 Minute AMRAP of:
10 Cal Ski Erg
20 OH Plate Lunges (45/25)
-1 Minute Rest-
4 Minute AMRAP of:
10 Cal Row
10 Dips
-1 Minute Rest-
4 Minute AMRAP of:
10 Cal Assault Bike
15 Stick Sit-ups
*15 or less people in class: have everyone start on a different AMRAP
*15 or more: split class into different AMRAPs and some partner up/alternate movements in AMRAP.
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