01/28/2019

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

Deadlift

Five sets of:

Deadlift x 5 reps @ 21X1

Rest 2-3 minutes

Keep all sets above 75% of your 1-RM.

Metcon

SK: Metcon (Time)

Storm King – Competitor

Five rounds for time of:

400 Meter Run

40 Double-Unders

10 Deadlifts (225/155 lbs)

PP: Metcon (Time)

Pyramid Peak – Performance

Five rounds for time of:

400 Meter Run

40 Double-Unders

10 Deadlifts (185/135 lbs)

SR: Metcon (Time)

Spruce Railroad – Fitness

Five rounds for time of:

400 Meter Run

40 Double-Unders or Tall Slow Jumps

10 Deadlifts (135/95 lbs)

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