03/07/2018

Storm King – CrossFit

Warm-up

Tempo Plate Squats (No Measure)

3 Rds – All squats at your lowest depth

5 Squats Heels on Plate

5 Squats Heels off Plate

5 Squats Toes on Plate

5 Squats Heels off Plate

Following each round of squats accumulated 1 min sitting in Hero’s Pose.

Mobility

Mobility Pigeon Pose (No Measure)

Weightlifting

Back Squat

Four sets of:

Back Squat x 8 reps

Rest 3 minutes

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

Metcon

PP: Metcon (Time)

Pyramid Peak – Performance

Three rounds for time of:

400 Meter Run

30 Alternating Cossack Squats

15 Toes to Bar

SR: Metcon (Time)

Spruce Railroad – Fitness

Three rounds for time of:

400 Meter Run

30 Squats

15 Knee Raises

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