CrossFit Black Storm – CrossFit Fitness

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A): General Warm Up (No Measure)

5 Minutes of Double Under Practice (if you have 50+ unbroken double unders, practice triple unders)

30m jog (there, back there)

10m high knees

10m butt kickers

10m side lunge

10 burpees

10 squats

10 push ups

B): Metcon (Time)

For Time:

10 Rounds with a partner

250m row sprint
Reset the rower between efforts. If there is not enough partners rest 1:1

10 rounds each partner

C): Metcon (AMRAP – Reps)

2 Sets:

Max Strict Pull Ups

Rest 30 seconds

Max Prone Plank Hold

Rest 60 seconds
score is pull ups

Fitness Level

If you cannot complete at least 5 strict pull ups use a band that will assist you in getting a max set of 5 or more strict. No Kipping!