04/04/2019

Storm King – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Upright Swing

Bent Over Swing

Straight Leg Swing

Bent Leg Swing

Side Swing

Deep Lunge

Jump to Squat

Knee, Hip, & Ankle Twist

Inch Worm

Cobra look to both sides

The Perfect Stretch -lunge knee to elbow, straiten front leg

Arm Swing Front – Palms Down

Arm Swing Front – Palms Up

Overhead Arm Swing

Arm Circles Forward

Arm Circles Backward

Jumping Squat

Jumping Lunge

CrossFit Metcon

CF: Metcon (6 Rounds for time)

CrossFit

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

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)

You have to push hard to get this done

CrossFit Lite

CFL: Metcon (6 Rounds for time)

CrossFit Lite

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

10 Ring Rows

15 Sit-Ups

20 Elevated Push-Ups

25 Wall Ball Shots

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