Hunters Creek CrossFit – CrossFit
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)