02/01/2019

Storm King – CrossFit

Warm-up

Squat WU AMRAP (No Measure)

AMRAP 8

10 Straight Leg Swings -Right and Left

10 Side Leg Swings – Right and Left

15 Slow Squats

:30 Sec Pigeon each leg

Weightlifting

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.

Metcon

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

Complete as many rounds and reps as possible in 12 minutes of:

12 Thrusters (95/65 lbs)

12 Toes to Bar

12 Box Jumps (24″/20″)

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

Complete as many rounds and reps as possible in 12 minutes of:

12 Thrusters (75/45 lbs)

12 Alternating V-Ups

12 Box Step Ups (20″/14″)

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