Storm King – Open Gym Metcon (AMRAP – Rounds and Reps) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 Kettlebell Swings 10 Burpees 5 Strict Pull-Ups Partner A starts with 25 air squats, Partner B then performs[…]


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[…]