CrossFit Black Storm – CrossFit Performance

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General Warm Up (No Measure)

A1): Bulgarian Split Squat (6-8 reps)

A2): Plank Hold (60 Second plank hold)

on the forearms, arms parallel
Super set these 2 movements for 4 sets

B): Metcon (Time)

Five rounds for time of:

Dumbbell Complex* x 5 reps

Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row


Left Arm Row


Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

200m Cool Down Walk (No Measure)

stay together!