CrossFit First Creek – CrossFit
Warm-up (No Measure)
3-way hip mobility, 90-sec per side
• Video: https://youtu.be/JBHzXF-mVjY?t=1m49s.
Tabata jump rope
• 20-seconds work/ 10-seconds rest.
• Alternate between jump rope variations
Lax ball calves, 2-min per side
WARM-UP, BURPEE BOX-JUMP-OVERS
6 Plank to squat jumps w/3-second pause in squat.
6 Box jumps with step down to the opposite side.
3 Burpee box jump-overs.
• Video: https://youtu.be/UunbfaoJmxg?t=130
Every 30 seconds for 4 rounds: 4 Burpee box-jump-overs
Seemed Fine (Time)
75 Burpee box-jump-overs (24/20)
Rope Climb – December 2018 Skill
Every 90 seconds complete 10-8-6-4-2 of:
Seated straddle alternating rope pulls.
• Begin the first set with 10 reps, the 2nd set 8 reps, and so on.
• Each pull=1 rep
• Strive to get the lower hand to touch near the chest.