CrossFit Black Storm – CrossFit Performance

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A): General Warm Up (No Measure)

Two times through:

30m jog (there, back there)

10m high knees

10m butt kickers

10m side lunge

10 burpees

10 squats

10 push ups

B): Metcon (AMRAP – Reps)

In the style of “Fight Gone Bad”

3 rounds for total reps of:

1:00 Assault Bike Calories

1:00 Kettlebell Swings (70/53)

1:00 Box Jumps (30/24)

1:00 Shoulder to Overheads (115/75)

1:00 Burpees

1:00 Rest
Fitness option:

Kettlebell weight 53/35

Shoulder to overhead with 45/25lb dumbell

Scaled athletes Can sub rower for Bike

C): 200m Cool Down Walk (No Measure)

stay together!
Immediately following metcon