12/07/2018

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

Metcon

SK: Metcon (Time)

Storm King – Competitor

Rounds of 15, 12 and 9 reps for time of:

Thrusters 135/95

Burpees

PP: Metcon (Time)

Pyramid Peak – Performance

Rounds of 15, 12 and 9 reps for time of:

Thrusters 115/80

Burpees

SR: Metcon (Time)

Spruce Railroad – Fitness

Rounds of 15, 12 and 9 reps for time of:

Thrusters 95/65

Burpees

Weightlifting

Bulgarian Split Squats

Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Trap 3 Raise Demo

https://www.youtube.com/watch?v=mcd7dFAfpEw

Rest 30 seconds

Midline

Midline 2 (No Measure)

3 Rds

10 Bar Roll Outs

10 Floor Wipers
With remaining time

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