04/03/2019

Storm King – CrossFit

Warm-up

Smoking Shoulders Warm-up (No Measure)

AMRAP 10:

250m row or 200m Run

30 Sec Plank Hold

10 Shoulder Press PVC or Empty Bar

10 Pushpress

10 Pushjerk

10 Snatch Balance

Weightlifting

Push Press

Five sets of:

Push Press x 5 reps

Rest 2 minutes

Build to today’s heavy 5 reps.

Metcon

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

AMRAP 10

15 Push Presses (95/65 lbs)

15 Deadlifts (95/65 lbs)

30 Double-Unders

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

AMRAP 10

15 Push Presses (95/65 lbs)

15 Deadlifts (95/65 lbs)

30 Double-Unders

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