CrossFit First Creek – CrossFit


Shoulder Press (4×6 reps)

Build to a heavy 6 reps. 2 warm up sets and 4 working sets. Building on each set if possible.


2×8 lateral box step up (each leg)

2×10 bridges w/ band

*no weight on the box step up. One leg working the entire set, then switch. No stepdown between reps, keep your working leg on the box. Slow on the eccentric phase, you may use a little bounce of non-working leg to increase momentum.


Metcon (Time)

3 min on 1 min off until completion

25 Chest to Bar Pull-ups

35 Lateral Burpees over Bar

45 Deadlifts (165/115)

65 Wallballs (20/14)


3 min on 1 min off until completion

35 Chest to Bar Pull-ups

45 Lateral Burpees over Bar

55 Deadlifts (225/145)

75 Wallballs (20/14)


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