Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Plate Deadlifts

10 Shoulder Tap + Push-Ups*

12 Bent Over Plate Rows

*Shoulder tap + Push-Up = Perform 2 Shoulder taps + 1 Push up for every rep

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 10 DB Floor Press (Athlete Choice)*

MIN 2 – Max Controlled Sit-Ups**

*Building Optional

**Feet weighted down with DB, hands behind the head. Control range of motion up and down.

(Score is Weight)

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

:30 Plate Ground to Overhead (45/35)|(25/15)

4 Turkish Get-Up (L) (Athlete Choice, Moderate)

8 Supported DB or KB Bent Over Row (L)

:30 Max Crossbody Mountain Climbers

4 Turkish Get-Ups (R)

8 Supported DB or KB Bent Over Row (R)

-Rest 1:00 b/t Sets-

(No Measure)

KG SB: (15/10)|(10/5)