12/01/2017

Storm King – CrossFit

Warm-up

Agility Drills (No Measure)

High Knees

Butt Kickers

Broad Jump

Bear Crawl

High Knee Skip

Backwards Skipping

Sideways Skipping turn on go

Sprint Go Turn Right Go Turn Left

Backward Run Go Turn Right 180 Go Turn Left 180

Belly Sprint start on belly

Back Sprint start on back

Weightlifting

Back Squat

Five sets of:

Back Squat x 2-3 reps

(goal is to find a 3-RM during these five sets)

Rest 3 minutes

Metcon

Metcon (Time)

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

15 Wall Ball Shots 20/14

10 Toes to Bar

5 Burpee Box Jump-Overs 24/20

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