07/12/2018

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

Warm-Up Mod Chad V (No Measure)

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Mobility Pigeon Pose (No Measure)

Metcon

CF: Metcon (AMRAP – Rounds)

CrossFit

EMOM 24

1st Min = 10 OHS 95/65

2nd Min = 30 Sit Ups

3rd Min = 10 FS 95/65

4th Min = 10 Ring Dips

Repeat for 24 Mins. Score complete rounds

CFL: Metcon (AMRAP – Rounds)

CrossFit Lite

EMOM 24

1st Min = 10 Heavy KBS

2nd Min = 30 Sit Ups

3rd Min = 10 KB Goblet Squats

4th Min = 10 Box Dips

Repeat for 24 Mins. Score complete rounds

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