CrossFit First Creek – CrossFit
Warm-up
Warm-up (No Measure)
Ladder Drills,
3 Rounds:
10 skiiers
10 Empty bar bent rows
10 Strict press
EOMOM-Every Other Minute on the Minute
Metcon (Distance)
Rowing: 7 Rounds
1 minute sprint
1 minute rest
This will be a total of 7 minutes on the rower. The 1 minute is a SPRINT! Deep breaths during the 1 minute rest. Push through your whole foot on the foot pads, tall spine, don’t reach too far forward. Leg drive, hip extension, then pull.
Weightlifting
Push Press (5×5)
Build to a heavy 5 reps. No overextenion on the press. Quick dip then drive. Energy transfer from your hips through your shoulders to the bar should be obvious.
Metcon
Metcon (AMRAP – Rounds)
EMOM until failure:
5 Power Snatch (75/55)
5 Wallballs (20/14)
5 Pushups
*Add 1 pushup each round until you cannot complete the desired reps.
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