09/06/2018

Storm King – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12

200 m Run

10 Empty Barbell Squats

10 Sit Ups

10 PVC Pass Through

:30 Sec Pigeon

CrossFit Metcon

CF: Metcon (AMRAP – Rounds and Reps)

CrossFit

Every 4 Mins for 6 Sets with 2 Mins Rest Between Sets

Assault Bike Cal 20/14

10 Knees-2-Elbows

10 Pull Ups

10 Clusters 115/75

(Pick up where you left off between each set)

CrossFit Lite

CFL: Metcon (AMRAP – Rounds and Reps)

CrossFit Lite

Every 4 Mins for 6 Sets with 2 Mins Rest Between Sets

Row Cal 20/14

10 V-Ups

10 Banded Pull Ups

10 KB Clusters

(Pick up where you left off between each set)

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