CrossFit Black Storm – CrossFit Performance

View Public Whiteboard

General Warm Up (No Measure)

30m shuttle run

10m high knee

10m butt kickers

10m samson stretch

10 burpees

10 air squats

10 push ups

A): Shoulder Press (3-5 Reps Every 3 minutes, for 15 minutes (5 sets))

If you achieve 5 successful reps, increase the load in the next set.

B): Metcon (AMRAP – Rounds and Reps)

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

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar
Fitness Level Scales

6 L-seated Press

9 Hand Release Push Ups

12 Hanging Knee Raise

Intermediate Scales

6 Kipping HSPU w/ up to 2 abmats

9 Hand Release Push Ups

12 Toes to Bar