CrossFit First Creek – CrossFit

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Handstand Push-ups (8×4)

Handstand Push-ups (8 sets of 4 – EMOM)

8×4, again 3 second eccentric phase, 1 second pause in your bottom position. Work on bringing your knees all the way to your chest, maintain balance throughout. Figure out your weight transfer from position to position.

Notice the word ‘your’ bottom position. Use abmats if needed. Get used to being upside down. Scale to a deficit pushups. Follow same tempo.


Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

4 Squat Clean (135/85)

8 Box Jump (24/20)

16 AbMat Situps

32 Double Unders


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