08/09/2018

Storm King – CrossFit

Warm-up

Agility Drills (No Measure)

High Knees

Butt Kickers

Broad Jump

Bear Crawl

High Knee Skip

Backwards Skipping

Sideways Skipping turn on go

Sprint Go Turn Right Go Turn Left

Backward Run Go Turn Right 180 Go Turn Left 180

Belly Sprint start on belly

Back Sprint start on back

CrossFit Metcon

CF: Metcon (AMRAP – Rounds)

CrossFit

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 450/350 Meters of Rowing

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry 70/53

Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

Score a 1 for each station completed in the time limit

CFL: Metcon (AMRAP – Rounds)

CrossFit Lite

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 450/350 meters of Rowing

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (You Pick Weight)

Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

Score a 1 for each station completed in the time limit

Leave a Reply

Your email address will not be published.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