07/05/2018

Storm King – CrossFit

Warm-up

Warm Up Ladder (No Measure)

Starting on one side do 3 pushups, jog to the other side do 3 pushups, jog back

Now do 3 pushups 3 squats and jog to the other side do 3 pushups 3 squats jog back

Add a new element each round…burpees, situps…as many rounds as you choose

CrossFit and CrossFit Lite

Endurance Baseline (Time)

5Rds of Baseline

500M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Rest 1 min BTW Rd 1&2

Rest 45 Sec BTW Rd 2&3

Rest 30 Sec BTW Rd 3&4

Rest 15 Sec BTW Rd 4&5

Try to complete each round unbroken

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