CrossFit First Creek – CrossFit

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Bench Press (5×5)

Close grip bench press.

Pinkys should be on the long grooving of the barbell, or narrower. If wrist mobility is an issue, just work to get your pinkys at the grooving by the time we finish this. Elbows tucked and barbell aiming point is bottom portion of sternum.

Medium/heavy set of 5 on last set.


Metcon (AMRAP – Rounds and Reps)

Every 1:00 for 20:00

10 Double unders (20 singles)

5 Hand stand push-ups

5 Pull-ups


Every 1:00 for 20:00

20 Double unders

5 Strict HSPU

5 Strict pull-ups or 3 Bar Muscle up
If you make it all the way through your score will be 20 rounds. If you miss an EMOM then your workout turns into an AMRAP, and you will still score rounds + reps.


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