CrossFit First Creek – CrossFit

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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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