02/08/2018

Announcements

Storm King Open 18 Shirts Available. Preorder only. Orders due Thursday, Feb 15th. $25+ tax.

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

Mobility

Mobility Pigeon Pose (No Measure)

Mobility Couch Stretch (No Measure)

CrossFit Metcon

CF: Metcon (5 Rounds for time)

CrossFit

In 3 Mins complete the following

200 m Run

20 Sit Ups

12 Wall Balls 30/20

Complete 5 Sets resting 2 mins after each 3 min set. Note the time it took you to complete each set. Rest with any remaining time left in sets.

CrossFit Lite

CFL: Metcon (5 Rounds for time)

CrossFit Lite

In 3 Mins complete the following

200 m Run

15 Sit Ups

10 Wall Balls

Complete 5 Sets resting 2 mins after each 3 min set. Note the time it took you to complete each set. Rest with any remaining time left in sets.

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