08/06/2018

Storm King – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10

10 Elevated Push ups

10 Lunges

10 PVC Pass Through

10 SU

200m Run

Mobility

Mobility Pigeon Pose (No Measure)

Mobility Couch Stretch (No Measure)

Weightlifting

Bench Press

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6 reps @ 20X1

Metcon

Score Max Reps Only

SK: Metcon (AMRAP – Reps)

Storm King – Competitor

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Toes to Bar

Rest 30 seconds

PP: Metcon (AMRAP – Reps)

Pyramid Peak – Performance

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

SR: Metcon (AMRAP – Reps)

Spruce Railroad – Fitness

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Dumbbell Press 40/20

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Banded Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Situps

Rest 30 seconds

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