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Monday Motivation: “ A goal without a plan is just a dream.”
CrossFit First Creek – CrossFit
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)
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