CrossFit First Creek – CrossFit
Weightlifting
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.
Superset
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
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)
RX+
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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