Announcements

Monday Motivation: “ A goal without a plan is just a dream.”

CrossFit First Creek – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Ski 2 min

10x Air Squats

10x Spidermans

10x Supermans

10x Push-ups

10x Ring Rows

10x FWD Lunges

Shoulder Pre-Hab

Accessory work

Handstand Push-Up – January/February 2019 Skill

Execute the following complex:

1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.

2x’s Through the complex, rest 1 minute.

3x’s Through the complex, rest 90 seconds.

2x’s Through the complex, rest 1 minute.

1 Complex

Scaled Options:

1. Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.

2. HSPU will be in a pike position (1 ABMAT if needed).

Metcon

Metcon (Time)

Major Impact

3 Rounds for time of:

•100 Double unders

•30 DB Box step up and overs, 24/20 (35/25)

RX+

•200 Double unders

•30 DB Box step up and overs, 24/20 (50/35)