11/03/2016

Storm King – CrossFit


Be the energy you want to attract – 6 pm PA CF Class

Warm-up

Warm-Up Oly One (No Measure)

3 Rounds:

15 Calorie Row

10 Dive-bomber Pushups

5 Strict Pull-Ups

Into…

3 Rounds:

10 Pausing PVC Overhead Squats

Barbell Warmup (Empty Barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Mobility Couch Stretch (No Measure)

Mobility Pigeon Pose (No Measure)

Mobility Banded Shoulder (No Measure)

Weightlifting

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3011

https://www.youtube.com/watch?v=1CvEs-TOIKM

Rest 45 seconds between legs, 45 before moving on

Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0

Rest 45 seconds

Metcon

Metcon (Time)

For time:

75 Double Unders

50 Wall Ball Shots (20/14 lbs)

25 Burpees

50 Wall Balls (20/14 lbs)

75 Double Unders

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