06/14/2018

Announcements

Free Friday this Friday, June 15th.

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 (6 Rounds for time)

CrossFit

Every 5 minutes, for 30 minutes (6 sets) for times:

Run 400 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

Please note times for each of the six sets.

CFL: Metcon (6 Rounds for time)

CrossFit Lite

Every 5 minutes, for 30 minutes (6 sets) for times:

Run 300 Meters

8 Banded Pull-Ups

12 Sit-Ups

16 Elevated Push-Ups

Please note times for each of the six sets.

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