Announcements
“If you can’t fly, then run, if you can’t run, then walk, if you can’t walk, then crawl, but whatever you do, you have to keep moving forward” -Martin Luther King Jr.
CrossFit First Creek – CrossFit
Metcon (Time)
Teams of 2
3 Rounds of:
50 KB Swings (American) (53/35)
30 Push-ups (Partner hold Plank)
50 Box Jumps (24/20)
30 Pull-ups (Partner active hang on bar)
50 Cal Row
RX+
Teams of 2
3 Rounds of:
50 KB Swings (American) (70/53)
30 Handstand Push-ups (Partner HS Hold)
50 Box Jumps (30/24)
30 Chest to Bar Pull-ups (Partner active hang on bar)
50 Cal Row
Remember open standards for these movements!
*KB reaches above head with hips and elbows extended
*Chest touches ground, full extension on push-ups
*Handstand push-ups (toughest standard to meet) elbows locked out at top, heels above 3” below your wrist when facing wall reaching up. Check out CrossFit.com to see demo video
*Full hip extension at top of box with both feet on top.
*Chin above bar (horizontal plane), full extension of elbows at bottom of pull-up
*Chest clearly touches bar
**It’s a good time to start no repping yourself if you don’t meet movement standards to avoid being frustrated during the open : ) We’re getting excited to see everyone crush the open and exceed their expectations. It’s going to be a fun time for sure!
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