CrossFit First Creek – CrossFit
Weightlifting
KB Complex (5×12)
Every 2:00 for 10:00
3 double KB swing
3 double KB hang clean
3 double KB front squat
3 double KB push jerk
10:00-16:00
3×12 double KB sumo deadlift
Scoring weight is kb weight. Sumo deadlift for accessory work. Don’t go too heavy. Feel good, tension in your glutes and shoulders.
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP
100d/200s jump rope buy in
3 toes to bar
3 handstand pushup
6+6, 9+9……
Score will be rounds + reps
If you make it through the 15’s thats 5 rounds, through the 21’s would be 7 rounds.
Scale handstand push-ups to pike push-ups, deficit push-ups. Toes to bar, knee to elbows, straight leg raise, sit-ups
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