CrossFit First Creek – CrossFit


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.


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 (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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