CrossFit Black Storm – CrossFit Performance

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Warm-Up (No Measure)

500m Row

10m each:

Samson Stretch

Side Lunge

Inch Worms

High Knees

Butt Kickers

Duck Walks

A): Front Squat

In 10 build up to a heavy single

B): Front Squat

Every 3 min for 15 min:

Perform 3-5 reps

C): Metcon (AMRAP – Reps)

Every minute, on the minute, for 15 minutes (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 Kettlebell Swings
*choose weight on KBS, increase weight each set as you complete quality sets of reps

Fitness Scales:

Minute 1 – Box Dips or Hand Release Push Ups

Minute 2 – V-ups or 10 Weighted Overhead Sit Ups

D): Metcon (No Measure)

**this portion is optional if you would like to work on skill work after class**

Three sets of:

Supine Ring Rows x 10 reps

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

* On your own time after cool down, ask coach to run clock so you can get it done.