11/29/2017

Storm King – CrossFit

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 Banded Shoulder (No Measure)

Weightlifting

Metcon (No Measure)

Four sets of:

Seated Single-Arm Dumbbell or Kettlebell Press x 4-6 reps @ 21X1

Rest 60 seconds

Kettlebell Swings x 25 reps

Rest 60 seconds

Metcon

PP: Metcon (Time)

Pyramid Peak – Performance

3 Rds

10 Power Cleans 135/95

20 Push-Ups

40 Double-Unders

SR: Metcon (Time)

Spruce Railroad – Fitness

3 Rds

10 Power Cleans 95/65

20 Push-Ups

40 Double-Unders or Tall Slow Jumps

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