09/14/2018

Storm King – CrossFit

Warm-up

Squat WU AMRAP (No Measure)

AMRAP 8

10 Straight Leg Swings -Right and Left

10 Side Leg Swings – Right and Left

15 Slow Squats

:30 Sec Pigeon each leg

Weightlifting

Front Squat

Take 10 Mins to build to starting set

Every 3 minutes, for 15 minutes (5 sets):

Front Squat x 3 reps @ 85% or more of 1-RM

Metcon

PP: Metcon (2 Rounds for time)

Pyramid Peak – Performance

Every 10 minutes, for 20 minutes (2 sets), for times:

Row 1000/850 Meters

50 Wall Ball Shots (20/14 lbs)

SR: Metcon (2 Rounds for time)

Spruce Railroad – Fitness

Every 10 minutes, for 20 minutes (2 sets), for times:

Row 1000/850 Meters

50 Wall Ball Shots (14/10 lbs)

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