CrossFit Black Storm – CrossFit Basics
A): Front Rack Lunge (w/ DB’s or KB’s. 5 sets of 8 reps, alt. legs)
Increase weight through sets, focusing on quality reps.
B): Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 10 minutes of:
10 push ups
10 pull ups (or 20 jumping pull ups)
Chin must clearly pass over bar on all pull-ups. Chest much touch the ground on all counted push-ups.