02/12/2018

Announcements

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

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 Pigeon Pose (No Measure)

Weightlifting

Romanian Deadlift

Knnee’s stay bent through the entire move. The bar never hits the ground.

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=101
Three sets of:

Romanian Deadlift x 8 reps @ 3011

Rest 60 seconds

Line to Line Per Arm Suitcase Carry (one arm at a time)

Rest 60 seconds

Push-Ups x Max Reps

Rest 60 seconds

Metcon

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

AMRAP 6

10 Burpees

10 Dumbbell Push Presses 50/35

10 Dumbbell Box Step-Ups 24/20

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

AMRAP 6

10 Burpees

10 Dumbbell Push Presses (choose weight)

10 Dumbbell Box Step-Ups

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