02/14/2018

Announcements

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

Storm King – CrossFit

Warm-up

Squat WU AMRAP (No Measure)

AMRAP 8

10 Straight Leg Swings -Right and Left

10 Side Leg Swings – Right and Left

15 Slow Squats

:30 Sec Pigeon each leg

Mobility

Mobility Pigeon Pose (No Measure)

Weightlifting

Back Squat

Five sets of:

Back Squat x 5 reps

Rest 3 minutes between sets

Metcon

SK: Metcon (Time)

Storm King – Competitor

Three rounds for time of:

40 Double-Unders

30 Alternating Reverse KB Lunges with 53/35 per hand

20 V-Ups (legs must stay straight and you must touch your toes for Rx)

PP: Metcon (Time)

Pyramid Peak – Performance

Three rounds for time of:

40 Double-Unders

30 Alternating Reverse KB Lunges with 35/18 per hand

20 V-Ups (legs must stay straight and you must touch your toes for Rx)

SR: Metcon (Time)

Spruce Railroad – Fitness

Three rounds for time of:

40 Double-Unders or slow Tall Jumps

30 Alternating Reverse Lunges

20 Sit Ups

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