CrossFit First Creek – CrossFit

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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.


Handstand Push-ups (See comments)

6 sets – 1 every 1:30

:10 sec HS hold


: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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