CrossFit First Creek – CrossFit
Weightlifting
Warm-up (No Measure)
10×3-5
1 set every :30 (5 minute total)
3-5 butterfly/kipping pullups
Gymnsastics. Just a time to focus on your kipping pullups for this years open. If you have butterfly pullups mastered make it a time to focus on timing for you chest to bars. Vice versa if you do not have pullups and it’s a timing issue, this will be great practice. Focus on keeping your core tight and let every movement stem from your midsection. Pinch something between your toes if you have to.
T (5 Rounds for time)
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint
Rest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood
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