01/14/2019

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Storm King – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12

:30 Sec High Knees

10 Single Leg Supported Weighted DL

10 Banded Good Mornings

10 Cossack Squats

:30 Pigeon (each side)

Weightlifting

Metcon (No Measure)

Three sets of:

Posted Single-Leg Weighted Deadlifts x 10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

Metcon

SK: Metcon (Time)

Storm King – Competitor

Three rounds for time of:

15 Deadlifts (225/155 lbs)

15 Toes to Bar

PP: Metcon (Time)

Pyramid Peak – Performance

Three rounds for time of:

15 Deadlifts (185/135 lbs)

15 Toes to Bar

SR: Metcon (Time)

Spruce Railroad – Fitness

Three rounds for time of:

15 Deadlifts (135/95 lbs)

15 Alternating leg Vups (both legs count as one)

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