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): Metcon (No Measure)

5 X 0:30s pull up hold (chin over bar)

2 minute rest between efforts
scale with lowest weight band that allows 30 seconds with chin over the pull up bar.

C): Metcon (AMRAP – Rounds and Reps)

As Many Reps As Possible in 6 minutes

5 strict pull ups

10 box jumps
scale is banded pull ups and step ups

D): Metcon (Calories)

3 Rounds

On the Assault Bike

1:30 max calories

2:00 minute rest
This can be done 2 people per assault bike. Partner A goes first, Partner B has 30 seconds to readjust bike and to 1:30 ride after Partner A is done. Alternate for 3 rounds