CrossFit First Creek – CrossFit


Box Squats (4×10)

4×10 @ 70% of 1 RM
Choose a box height where your hips are just at or below parallel. Controlled descent and keep a tight core when the box becomes the weight bearer. Force knees out thru full range of motion and keep body weight in the middle of your foot/heels.


Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

6 deficit pushups (45/25)

3 C2B pullups

1 Rope climb


6 deficit HSPU (45/25’s)

3 Ring muscle up

1 seated rope climb
Quick burner. Transition quickly to each exercise. Seated rope climb: you may use your legs once you’ve pulled off of the ground enough to bring feet to rope.


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