CrossFit First Creek – CrossFit


Back Rack Lunge (3×6 on a plate)

6 each leg. Use a plate you are comfortable with. You can increase depth over the next few weeks. Good stability in your core, lunge tall. Focus on pulling with your working glute and hams


Metcon (No Measure)

EMOM 21 Minutes

1- 15/12 calorie row

2- 12 ring dips

3- 10 db/kb box step overs (24/20″)
Move well throughout the 7 rounds. You will start to breath hard but try to maintain a rep scheme throughout. Have fun!

Metcon (Time)


30 toes to bar

10 situps

10 toes to bar

30 situps


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