01/29/2019

Storm King – CrossFit

Warm-up

Agility Drills (No Measure)

High Knees

Butt Kickers

Broad Jump

Bear Crawl

High Knee Skip

Backwards Skipping

Sideways Skipping turn on go

Sprint Go Turn Right Go Turn Left

Backward Run Go Turn Right 180 Go Turn Left 180

Belly Sprint start on belly

Back Sprint start on back

CrossFit Metcon

CF: Metcon (5 Rounds for time)

CrossFit

Every 6 minutes, for 30 minutes (5 sets) for times:

40 Calories of Rowing on Concept 2

20 Wall Ball Shots (20/14 lbs)

10 Burpee Box Jumps 24/20

Please note times for each of the five sets.

CFL: Metcon (5 Rounds for time)

CrossFit Lite

Every 6 minutes, for 30 minutes (5 sets) for times:

40 Calories of Rowing on Concept 2

20 Wall Ball Shots

10 Burpee Box Jumps

Please note times for each of the five sets.

Midline

Tabata Abs. Alternate Between Bicyle and Alternating V-Ups

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