08/08/2018

Storm King – CrossFit

Warm-up

Squat Warm up (No Measure)

3 Rds or 10mins

300m Row

1 Rd of Plate Squats

5 Neutral

5 Heel-On

5 Neutral

5 Toes-ON

Weightlifting

Front Squat

Take 10 Mins to warmup for your starting set.

Every 3 minutes, for 18 minutes (6 sets) of:

Front Squat x 3 reps

*Sets 1-2 – 75-80%

*Sets 3-4 – 80-85%

*Sets 5-6 – 85% or more

Metcon

SK: Metcon (AMRAP – Rounds and Reps)

Storm King – Competitor

AMRAP 12

20 Kettlebell Swings 70/53

30 Air Squats

40 Double-Unders

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

AMRAP 12

20 Kettlebell Swings 53/35

30 Air Squats

40 Double-Unders

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

AMRAP 12

20 Kettlebell Swings 44/26

30 Air Squats

40 Double-Unders or Tall Slow Jumps

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