CrossFit First Creek – CrossFit

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Shoulder Press (3 x 5)

3 sets of 5 reps.

Use the strict press as a warm-up for the push press.

Push Press (3 x 4)

Make sure we are push pressing! One dip, extending the hips quickly and bringing the head through as soon you get clearance from the bar.

Metcon (AMRAP – Reps)

4 Minute AMRAP of:

30 Double Unders

10 American KB Swings (53/35)

-Rest 2 Min-

4 Minute AMRAP of:

5 Chest to Bar Pull-ups

5 Handstand Push-ups

-Rest 2 Min-

4 Minute AMRAP of:

5 Box Jumps (30/24)

5 Ring Dips
Score is total number of reps. Keep up with your totals after each 4 minute AMRAP.


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