CrossFit First Creek – CrossFit
DB/KB Shoulder Press
Dumbbell or Kettlebell Seated Shoulder Press
*Keep good posture
*Tight Core
*End rep with elbows locked and weight directly over shoulder
4 sets of 7 reps
**Superset with 4 x 5 Inverted Rows
Inverted Row
Modified Inverted Row
Metcon (Time)
3 Rounds of:
10 Deadlifts (185/125)
10 Box Jumps (24/20)
10 Handstand Push-ups
-Rest 2 Mins-
2 Rounds of:
15 Wallballs
15 Ring T2B
15 Kettlebell Swing- American (53/35)
-Rest 2 Mins-
1 Round of:
20 Power Clean and Jerks (115/75)
20 Burpee Chest to Bar Pull-ups
*30 Minute Time Cap*
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