CrossFit First Creek – CrossFit
Gymnastics
Handstand Push-ups (8×4)
EMOM 4 reps x 8 minutes
Every rep is a negative
3 sec count down, get in your good launch position you worked on last week. and explode up from the hips. Your shoulders should just assist and balance, and of course lock out at the top. Every rep should be perfect. 32 total reps in 7 minutes and some change. Use a deficit if you are proficient at HSPU or go strict. Remember the 3 sec negative on every rep.
Scale to push-ups and a 5 sec negative on every rep.
Metcon
Metcon (Time)
6 rounds
12 DB Hang snatch 6/6 (50/35)
6 Lateral burpee over DB
12 Toes to bar or rings
3 rope climb or 6 strict pullups
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