11/28/2017

Storm King – CrossFit

Warm-up

Warm-Up Eight (No Measure)

3 Rounds:

15 Calorie Row

12 Sit-Ups

9 Pausing Air Squats

PVC Warm Up (No Measure)

3X10

Shoulder Pass Through

Good Mornings

OHS

CrossFit Metcon

CF: Chutes & Ladders (Time)

10-20-30-40-50

Alternating DB Snatch 50/35

DU’s

50-40-30-20-10

Cal Row

KB’s 53/35

Complete round of 10 for both items, then complete the round of 50 for the other items, 20…. 40…

CrossFit Lite

CFL: Metcon (Time)

CrossFit Lite

10-20-30-40-50

Alternating Dumbbell Ground-2-Overhead

DU’s or Slow Tall Jumps

50-40-30-20-10

Cal Row

Russian KB’s

Complete round of 10 for both items, then complete the round of 50 for the other items, 20…. 40…

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