01/31/2019

Storm King – CrossFit

Warm-up

Matt Chan WU (No Measure)

25 Clapping Jumping Jacks

15 Arm Forward Jumping Jacks

10 Speed Skater Arm Swings

10 Side-2-Side Lateral Lunge

5 Per Leg Front Lunge Open Hip Torso Twist

5-4-3-2-1

Leg Spread Hamstring Descending Push Up Ladder

10 Shoulder Circles

10 Shoulder Twist

CrossFit Metcon

CF: Metcon (Time)

CrossFit

50-40-30-20-10

RBKS 70/53

Sit Ups

10-20-30-40-50

DB Snatch 50/35

Push Ups

CFL: Metcon (Time)

CrossFit Lite

50-40-30-20-10

RBKS

Sit Ups

10-20-30-40-50

DB Snatch

Push Ups

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