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CrossFit Black Storm – CrossFit Performance

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A): (No Measure)

Warm-up: (after standard warm-up, do this warm up workout)

2 rounds:

10 strict sit ups

10 hawaiian squats (link to video: https://youtu.be/Ya7sdSAt1Hg?list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE)

10 good mornings with PVC pipe
This should take no longer than 8 minutes

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets) of:

Run 800 Meters

24 push ups

12 Pull-Ups
Note times for each set, record each round individually.

Sub push ups on knees and jumping pull ups (2:1 reps) with bar set at wrist. if you are not making it back on time to get the pull ups done in then shorten the run to 600m, then 400m if needed.