CrossFit First Creek – CrossFit


Warm-up (No Measure)

Handstand hold

4 rounds: (every 2:00)

40 second static hold.

1 HSPU every :10 seconds
Kind of confusing… hold a static HS against the wall for 40 seconds. Every 10 seconds you will do 1 (strict) hspu. If you’re not quite doing hspu yet hold a push-up plank and do 1 push-up every 5 seconds.


Bench Press (4×10 (68-72%)

Take your 70% and try that. If you need to add 5 lbs to make it more difficult then do so. You can also decrease 5 lbs.


4×12 side lunge (6 each)

hold a KB in front rack with both hands. Stay on your heel, deep squat, engage your butt as you stand. Focus on using your glutes to press out of the bottom of the squat.


Metcon (AMRAP – Rounds and Reps)

3 rounds:

3 minute AMRAP (1:00 rest)

15 wallballs

30 jump rope

3 mins on 1 off for 12 minutes.
See if you can go every round unbroken on your wallballs. Start where you left off after the rest. Total rounds + reps is what you will score


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