11/08/2018

Storm King – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Upright Swing

Bent Over Swing

Straight Leg Swing

Bent Leg Swing

Side Swing

Deep Lunge

Jump to Squat

Knee, Hip, & Ankle Twist

Inch Worm

Cobra look to both sides

The Perfect Stretch -lunge knee to elbow, straiten front leg

Arm Swing Front – Palms Down

Arm Swing Front – Palms Up

Overhead Arm Swing

Arm Circles Forward

Arm Circles Backward

Jumping Squat

Jumping Lunge

CrossFit Metcon

CF: Metcon (Time)

CrossFit

Five rounds for time of:

400 Meter Run

30 Push-Ups

20 Wall Ball Shots (20/14 lbs)

10 Strict Pull-Ups

CrossFit Lite

CFL: Metcon (Time)

CrossFit Lite

Five rounds for time of:

400 Meter Run

30 Elevated Push-Ups

20 Wall Ball Shots

10 Ring Rows

Midline

Coaches Choice

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