04/05/2019

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

Every 3 minutes, for 18 minutes (6 sets) of:

Back Squat

Take 10 mins to build to your starting weight

* Set 1 – 3 reps @ 70% of 1-RM Back Squat

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90%

* Set 5 – 3 reps @ 85%

* Set 6 – 3 reps @ 85%

Metcon

Metcon (Time)

For time:

800 Meter Run

150 Air Squats

800 Meter Run

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