CrossFit First Creek – CrossFit
Warm-up (No Measure)
WARM-UP, GENERAL
Take 7 minutes to work through the following. Note that for some, they may need a box under feet to execute the monkey hang.
• 8 KB Goblet Squats
• 8 Monkey hang
https://www.youtube.com/watch?v=Xi495NzNoQ8&feature=youtu.be)
• 30-sec PVC pipe arch hold (Video: https://www.youtube.com/watch?v=FxR2JZFbaG8)
WARM-UP, FRONT SQUAT and PUSH PRESS
With an empty barbell:
8 Front Squats
3 Press + 3 PushPress + 3 PushJerk
1×5 PushPress
Test Round: 16 PP + 12 FS with working weight
WARM-UP, ROPE CLIMB
10 Hanging knee raises from a rope
1-2 Rope climbs as will be done in the workout
Monster Energy (AMRAP – Reps)
In teams of two, every 2 min for 10 rounds:
•16 Push presses (75/55)
•12 Front squats (75/55)
•AMRAP Rope climbs
Partners alternate rounds (each does 5 rounds)
Score: Total Rope climbs
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