11/30/2017

Storm King – CrossFit

Warm-up

Burg Warm- Up One (No Measure)

3 Rounds:

15 Calorie Row

12 Sit-Ups

9 Pausing Air Squats

Directly into…

3 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Strict Presses (empty BB)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Stiff-Legged Deadlifts

5 Front Squats

CrossFit Metcon

CF: Metcon (3 Rounds for time)

CrossFit

Every 10 minutes, for 30 minutes (3 sets), for times of:

Row 1000 Meters

20 Pull-Ups

20 Push Presses 135/95

CrossFit Lite

CFL: Metcon (3 Rounds for time)

CrossFit Lite

Every 10 minutes, for 30 minutes (3 sets), for times of:

Row 1000 Meters

20 Ring Rows

20 Dumbbell Push Press

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