CrossFit First Creek – CrossFit
Weightlifting
Metcon (No Measure)
4 sets for quality: (Every 4:00)
10 strict pullups
10 partner glute ham raises
Every 3 or 4 minutes.
Metcon
Metcon (Time)
4 rounds
50′ walking DB lunge
20/15 pushups
50 double unders
Lunge will be 25′ down and 25′ back
20 pushups for men 15 for women
50 doubles or 100 singles
Accessory work
Metcon (No Measure)
2×15 DB situps
2x:20 hollow hold
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