12/17/2018

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

Mobility

Mobility Couch Stretch (No Measure)

Weightlifting

Back Squat

Take 10 Mins to build to starting weight

Every 3 minutes, for 18 minutes (6 sets) of:

Back 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 – 10 reps @ 70-80%

Metcon

PP: Metcon (5 Rounds for time)

Pyramid Peak – Performance

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

12 Burpee Box Jump-Overs (24″/20″)

Gray Line Down and Back Walking Lunges with KB Farmer’s Carry (53/35 lbs)

SR: Metcon (5 Rounds for reps)

Spruce Railroad – Fitness

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

12 Burpee Box Step-Overs (20″/12″)

Gray Line Down and Back Walking Lunges with KB Farmer’s Carry (26/12 lbs)

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