07/10/2018

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 Metcon

CF: Metcon (AMRAP – Rounds and Reps)

AMRAP 25

1 Sled Drag 135/90 Alley to Front and Back is one

10 SDHP 95/65

20 Wall Balls 20/14

Rope Climb (perform the number of rope climbs for whatever round you’re working on. Round 1 = 1 Rope Climb, Round 4 = 4 Rope Climbs)

CrossFit Lite

CFL: Metcon (AMRAP – Rounds and Reps)

AMRAP 25

1 Sled Drag 135/90 Alley to Front and Back is one

10 KB SDHP

20 Wall Balls

Rope Climb Pull-Ups (perform the number of rope climbs PU for whatever round you’re working on. Round 1 = 1 Rope Climb PU, Round 4 = 4 Rope Climb PU’s) 1 Rope Climb PU = 3 hang to foot lock

Midline

Coach Led Abs

Leave a Reply

Your email address will not be published. Required fields are marked *