CrossFit Black Storm – CrossFit

“Someone’s sitting in the shade today because someone planted a tree a long time ago.” – Warren Buffett

A1): Shoulder Press (Five Sets of 3 reps, increase weight)

Strict movement. Alternating sets with pistols (below). :15 to complete set, fixed rest at :60 between sets

(coaches use :75 for first interval)

A2): Pistols (Alternating legs, 12 reps)

Use a band or a stationary object to assist in progression for 12 reps each set

Alternating sets with shoulder press (above). :60 to complete work, fixed rest at :60 between sets

(coaches use 2:00 for second interval)

B): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 Double-Unders