CrossFit Black Storm – CrossFit Performance

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A): General Warm Up (No Measure)

Go through the following cycle TWICE

30m jog (there, back there)

10m high knees

10m butt kickers

10m side lunge

10 burpees

10 squats

10 push ups

B): Front Rack Lunge (Step Back Lunge )

3 working sets of:

8-10 reps right leg

Rest :30

8-10 reps left leg

Rest :90

*Bar in Front rack. With front foot elevated on a 25 pound plate, descend until knee kisses ground. Start with feet together on plate, step back, lunge, and then bring feet back together on plate each rep. Record heaviest sets of 8-10 with both legs.

C): Metcon (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 14 Minutes:

50 Air Squats

50 Double Unders

50 Toes to Bar
Scaled:

Hanging Knee Raises

100 Single Unders

D): 200m Cool Down Walk (No Measure)

stay together!
immediately following metcon