01/24/2019

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

CF: Metcon (Time)

50-40-30-20-10

Wall Balls 20/14

Burpee Box Jump Overs 24/20

DB ox Step Overs 50/35

CrossFit Lite

CFL: Metcon (Time)

CrossFit Lite

50-40-30-20-10

Wall Balls

Burpee Box Jump Overs

Db Box Step Overs

Midline

Midline 6 (No Measure)

EMOM 10

Even: 4 Strict T2B … then max Sit Ups

Odd: 4 Strict T2B …. then plank

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