CrossFit First Creek – CrossFit
Metcon (Time)
2 Rounds For Time:
1,000/800M Row
20 DB box stepovers (50/35#) (24/20″)
30/24 Push-ups
24 minute time cap! Enjoy that one.
Gymnastics
Handstand Push-ups (See comments)
6 sets – 1 every 1:30
:10 sec HS hold
3 HSPU
:10 sec HS hold
*This should equal out to roughly :30 sec on/ :60 off
Scale up or down as needed. Deficit/Abmats
Rest 2:00
3 minute EMOM
:10 sec Right arm HS hold
rest :10
:10 sec Left arm HS hold
*If you can’t do a HS, do a one-arm plank. :30 work/ :30 rest.
Have fun with it. Practice HS holds off of a wall during the 3 minutes, if you desire. Get better.
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