02/13/2018

Announcements

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

Storm King – CrossFit

Warm-up

Warm Up Ladder (No Measure)

Starting on one side do 3 pushups, jog to the other side do 3 pushups, jog back

Now do 3 pushups 3 squats and jog to the other side do 3 pushups 3 squats jog back

Add a new element each round…burpees, situps…as many rounds as you choose

CrossFit Metcon

CF: Metcon (AMRAP – Rounds and Reps)

CrossFit

Cindy XXX

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

CrossFit Lite

CFL: Metcon (AMRAP – Rounds and Reps)

CrossFit Lite

Complete as much as possible in 20 minutes of:

10 Jumping Pull-ups

20 Knee Push-ups

30 Squats

15 Jumping Pull-ups

30 Knee Push-ups

45 Squats

20 Jumping Pull-ups

40 Knee Push-ups

60 Squats

25 Jumping Pull-ups

50 Knee Push-ups

75 Squats

30 Jumping Pull-ups

60 Knee Push-ups

90 Squats

Midline

Midline 3 (No Measure)

3Rds

50 ABMSU

50 Ball Knee Strikes

Leave a Reply

Your email address will not be published. Required fields are marked *