12/12/2018

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 weight

Every 2 minutes, for 14 minutes (7 sets):

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – Max Reps @ 80%

Metcon

SK: Metcon (4 Rounds for time)

Storm King – Competitor

Every 5 minutes, for 20 minutes (4 sets) for max calories of:

60 Seconds of Assault Bike (for calories)

60 Double-Unders

400 Meter Run

Score total Calories in the comments

PP: Metcon (4 Rounds for time)

Pyramid Peak – Performance

Every 5 minutes, for 20 minutes (4 sets) for max calories of:

60 Seconds of Row (for calories)

40 Double-Unders

400 Meter Run

Score total Calories in the comments

SR: Metcon (4 Rounds for time)

Spruce Railroad – Fitness

Every 5 minutes, for 20 minutes (4 sets) for max calories of:

60 Seconds of Row (for calories)

40 Double-Unders or Tall Slow Jumps

400 Meter Run

Score total Calories in the comments

Leave a Reply

Your email address will not be published. Required fields are marked *