05/17/2018

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Free Friday this Friday, May 18th.

Storm King – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Upright Swing

Bent Over Swing

Straight Leg Swing

Bent Leg Swing

Side Swing

Deep Lunge

Jump to Squat

Knee, Hip, & Ankle Twist

Inch Worm

Cobra look to both sides

The Perfect Stretch -lunge knee to elbow, straiten front leg

Arm Swing Front – Palms Down

Arm Swing Front – Palms Up

Overhead Arm Swing

Arm Circles Forward

Arm Circles Backward

Jumping Squat

Jumping Lunge

CrossFit and CrossFit Lite

Metcon (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters

15 Burpee Box Jump-Overs (24″/20″)

Run 400 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

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