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Monday Motivation: Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tip toe if you must, but take the step.
CrossFit First Creek – CrossFit
Front Squat (2 x 2 3 x 1)
Set 1- 2 reps at 70%
Set 2- 2 reps at 75%
Set 3- 1 rep at 80%
Set 4- 1 reps at 85%
Set 5- Max reps at 90%
**No more than 4 reps on set 5**
Metcon (Time)
Even minute – Max Cals on Ski Erg/Assault Bike
Odd minute – 90ft Farmers Carry (53’s/35’s) (2 Kettlebells)
**Continue until you hit 150/125 Calories total. Alternate the calories performed between the ergs.. Min 0, 4, 8 bike; min 2, 6, 10 ski…. or like such.
**RX+ Continue until you hit 200/175 Calories total
20 minutes time cap. So men that’s at least 15 cals per minute when you’re on an erg; and for women, 12.5 cals on the erg per even/odd minute.
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