CrossFit First Creek – CrossFit

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Warm-up (No Measure)

3 sets:

5 Bent over row (right arm)

5 Single leg RDL’s (left leg)

5 Bent over row (left arm)

5 Single leg RDL (right leg)

Rest 2:00
Single arm bent rows- both feet planted, straight spine between 45 & 90 degree angle to the floor. Try to focus on pulling with your back and shoulder, your bicep is not your strongest muscle here.

Single leg RDL- really focus on engaging your hammys and, again, squeezing your bottom all the way to the top. Opposite arm, opposite leg. KB in right arm, left leg working and vise versa.


Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP


Wallballs (20/14)

Box jump over (24/20)

*Every 4:00 (including 0:00)

200m sprint
You’ll sprint at 0:00, 4:00, 8:00, and 12:00 time marks.

Score rounds and reps


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