11/09/2018

Storm King – CrossFit

Warm-up

Warm Up Ladder (No Measure)

Starting on one side do 3 pushups, jog to the other side do 3 pushups, jog back

Now do 3 pushups 3 squats and jog to the other side do 3 pushups 3 squats jog back

Add a new element each round…burpees, situps…as many rounds as you choose

Weightlifting

Bench Press

Take 30 minutes to build to today’s 1-RM Bench Press

Metcon

SK: Metcon (AMRAP – Rounds and Reps)

Storm King – Competitor

AMRAP 10

5 Handstand Push-Ups

10 Ring Dips

15 Push-Ups

30 Double-Unders

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

AMRAP 10

5 Dumbbell Push Press 50/35

10 Ring Dips

15 Push-Ups

30 Double-Unders

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

AMRAP 10

5 Dumbbell Push Press 30/20

10 Bench Dips

15 Elevated Push-Ups

30 Double-Unders or Tall Slow Jumps

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