New Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”

CrossFit First Creek – CrossFit

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Warm-up (No Measure)

2 min Ski

12min Row

Shoulder Pre-Hab

2 Rounds of

10 KB Push Press (5 Each Arm)

10 Ring Rows (squeeze scaps at top)

10 Push-ups

10 Air Squats

Accessory work

Handstand Push-Up – January/February 2019 Skill

Execute the following complex:

1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.

2x’s Through the complex, rest 1 minute.

3x’s Through the complex, rest 90 seconds.

2x’s Through the complex, rest 1 minute.

1 Complex

Scaled Options:

1. Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.

2. HSPU will be in a pike position (1 ABMAT if needed).

Coaches Video:


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


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