09/05/2018

Storm King – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12

250m Slow Row

10 Deadlifts recommend 50% or body weight

10 Box Step Over

10 Cossack Squats

:30 Pigeon (each side)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Weightlifting

Rest till relatively recovered, and then….

Three sets of:

Posted (support) Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

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