12/07/2017

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

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Mobility

Mobility Banded Shoulder (No Measure)

CrossFit Metcon

CF: Metcon (AMRAP – Rounds)

EMOM 20

Odd Minute 3 OHS 95/65 + 7 Push Ups

Even Minute 3 HSPU + 7 Sit Ups

CFL: Metcon (AMRAP – Reps)

CrossFit Lite

EMOM 20

Odd Minute 3 KB Thruster + 7 Push Ups

Even Minute 3 Dumbbell Push Press + 7 Sit Ups

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