CrossFit First Creek – CrossFit
Handstand Push-up Skill Work (10 sets)
10 Minute EMOM
Choose between the following options:
20 Sec HS Hold
20 Sec HS Hold w/ shoulder taps
5 Deficit Kipping HSPU
4 Strict HSPU
3 ABmat Kipping HSPU (if you are unable to complete good reps with Abmat, reduce reps and handstand hold for the remainder of 20 sec)
Metcon (3 Rounds for reps)
4 Minute AMRAP of:
Sled Push (90/45) Down and Back
10 Alternating KB Snatch (53/35)
-Rest 1 Minute
4 Minute AMRAP of:
10 Cal Assault Bike
15 KB Swings (53/35)
-Rest 1 Minute-
4 Minute AMRAP of:
15 Cal Rower
20 reps Shoulder to Overhead (53/35) (10 reps each arm)
Score each round for reps. Sled push count as 10 reps total. 5 down and 5 back.
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