12/05/2017

Announcements

Annual SK Christmas Party!! Thursday, December 14th, 4:30-7:30ish. This is a dressy occasion, a chance to see each other NOT in gym clothes.
**Please bring a dessert and/or a drink to share!
**Bring a gift to participate in our white elephant gift exchange…always the highlight!
**Athlete awards and coach recognition

Storm King – CrossFit

Warm-up

Matt Chan WU (No Measure)

25 Clapping Jumping Jacks

15 Arm Forward Jumping Jacks

10 Speed Skater Arm Swings

10 Side-2-Side Lateral Lunge

5 Per Leg Front Lunge Open Hip Torso Twist

5-4-3-2-1

Leg Spread Hamstring Descending Push Up Ladder

10 Shoulder Circles

10 Shoulder Twist

CrossFit Metcon

CF: Metcon (AMRAP – Rounds and Reps)

AMRAP 24

3 SDHP 75/55

3 Box Jump Overs (24/20)

200m Run

6 SDHP 75/55

6 Box Jump Overs (24/20)

200m Run

9 SDHP 75/55

9 Box Jump Overs (24/20)

200m Run

… continue to add by 3’s

CrossFit Lite

CFL: Metcon (AMRAP – Rounds and Reps)

AMRAP 24

3 KB Swings

3 Box Step Overs

200m Run

6 KB Swings

6 Box Step Overs

200m Run

9 KB Swings

9 Box Step Overs )

200m Run

… continue to add by 3’s

Midline

Midline 3 (No Measure)

3Rds

50 ABMSU

50 Ball Knee Strikes

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