Monday Motivation:
“Change does not roll in on the wheels of inevitability, but comes through continuous struggle.”

CrossFit First Creek – CrossFit

Overhead Squat (5 x 5 )

3 sec descent, 1 sec pause in bottom of squat.

*If mobility is an issue in your over head squat, then treat the next 6 weeks as a time to improve shoulder, hip, ankle mobility. Be smart about weight loading this lift. No egos here!

Feet flat, bottom back, shins vertical, shoulders torqued inside out, press up on bar (don’t let your shoulders get lazy).

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

1000M Row (buy-in)

10 Double Unders

15 Wallballs (20/14)

20 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Wallballs (20/14)

40 Double Unders

15 Wallballs (20/14)

50 Double Unders

15 Wallballs (20/14)

. . . Double Unders increasing by 10 reps.
Row is a buy-in but does not count in score. Waterfall start or begin with Double Unders and Wallballs and hop on rower when open.

One round is a set of double unders and wallballs.


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