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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
Warm-up
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: youtube.com/watch?v=nV5I3o3155c
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
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