03/06/2018

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

CrossFit Metcon

CF: Metcon (4 Rounds for time)

CrossFit

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

15 Burpee Box Jump-Overs 24/20

20 Alternating Single-Arm Dumbbell Snatches 55/35

Run 400 Meters

Score Time For Each Set

CrossFit Lite

CFL: Metcon (4 Rounds for time)

CrossFit Lite

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 300 Meters

15 Burpee Box Step-Overs

20 Russian Kettle Bell Swings

Run 300 Meters

Score Time For Each Set

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