06/07/2018

Announcements

Storm King hike this Sunday June 10th. Meet at the Box at 7 am. Questions, speak to Coach Brandi

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 (AMRAP – Rounds)

CrossFit

EMOM 24

Minute 1 = 2 Rope Climbs

Minute 2 = 10 OHS 95/65

Minute 3 = 8 HSPU

Minute 4 = 10 SDHP 95/65

CrossFit Lite

CFL: Metcon (AMRAP – Rounds)

CrossFit Lite

EMOM 24

Minute 1 = 4 Rope Climb Pull-Ups

Minute 2 = 10 KB Thrusters

Minute 3 = 8 Dumbbell Push Press

Minute 4 = 10 American KBS

Cash Out

Cash Out 100m Sprints (No Measure)

10 Rds

100m Sprint

Walk back

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