03/14/2018

Storm King – CrossFit

Warm-up

Burg Warm-Up Three (No Measure)

Tempo Row

3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.

After each round, complete (not for time)

5 Slow Dowel Good Mornings

5 Slow Dowel Back Squats

5 Walkouts*

5 Spidermans each leg

*Walkout:

Sumo style base to start (wide feet). Aiming to keep your back as flat as you can,

bring your hands down to the floor in front of you and slowly palm your way to

a pushup position. Get one pushup, and then palm you way backwards back to

your full standing position. The more narrow the feet, the more aggressive the

stretch is on the hamstrings.

Mobility

Mobility Pigeon Pose (No Measure)

Mobility Couch Stretch (No Measure)

Weightlifting

Back Squat

Three sets of:

Back Squat x 6 reps

Rest 3 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

Metcon

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

AMRAP 12

10 Thrusters 95/65

15 Box Jumps 24/20

20 Calories of Rowing

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

AMRAP 12

10 Thruster 75/45

15 Box Steps 24/20

20 Calories of Rowing

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