Call Us: (720) 335-5591

Friday, February 27, 2021

27
Feb

Friday, February 27, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete

AMRAP in 18 Minutes

4 Burpee Pull Ups

8 Push Up

12 Pistol or Wt. Lunge (6/6)

16 Calorie Row/20 Calorie Bike

*Partners Alternate Movements, but are allowed to both work on the row or bike. One person works at a time

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete

AMRAP in 18 Minutes

Burpee Strict Pull Up + Burpee Pull Up + Burpee Chest to Bar Pull Up + Burpee Bar Muscle Up

8 Push Up

12 Pistol or Wt. Lunge Variation (Your choice) (6/6)

16 Calorie Row/20 Calorie Bike

*Partners Alternate Movements, but are allowed to both work on the row or bike. One person works at a time

At 18 Minute Mark 7 Minutes to Build to 7 Rep Bench Press

B) 3 Sets:

4 Pendlay Row + 8 Sumo Stance RDL + 3 Pendlay Row + 6 Sumo Stance RDL + 2 Pendlay Row + 4 Sumo RDL + 1 Pendlay Row + 2 Sumo RDL

Tempo Eccentric Only Parallette Handstand Push Up @41K1 x 4-6

B) Full ROM Plate Front Raise @ 3111 x 6-8

Full ROM DB Lateral Raise @ 3111 x 6-8

Alternating Chain Front Raise + Chain Lateral Raise x 20 Seconds

Single Leg Hip Extension x 8-12

C) 3 Sets:

Single DB Banded Preacher Curls @2111 x 8-12

Single DB Low Banded Overhead Triceps Extensions

Single Leg Reverse Hypers x 12-15

Leave a Reply