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Friday, March 27, 2020

27
Mar

Friday, March 27, 2020

CrossFit Surge – CROSSFIT

Bodyweight

Metcon (AMRAP – Rounds and Reps)

A) 2-3 Sets:

45 Seconds Wt. Wall Sit

10 RDL

30 Seconds Wt. Wall Sit

Hip Thrusts x 1 Minute

B) AMRAP in 15 Minutes

15 Tuck Crunch

20 Step Up (10/10)

25 Seconds Handstand/Plank Hold

20 Jumping Jacks

Metcon (AMRAP – Rounds and Reps)

A) 2-3 Sets:

45 Seconds Wt. Wall Sit

10 RDL

30 Seconds Wt. Wall Sit

Hip Thrusts x 1 Minute

B) AMRAP in 15 Minutes

15 Tuck Crunch (https://youtu.be/jXhCVgNYDow)

20 DB/KB Step Ups (10/10)

25 Seconds Handstand Hold

30 Double Unders

Barbell Strength

Barbell Strength

10 Rds

10 Deadlift

10 Bent Over Row

10 Hang Muscle Clean

10 Strict Press

10 Front Squat

10 Thrusters

Competition

Strength

A) 2 Sets:

Broom Stick Vertical Jumps x 10

B) 2 Sets:

Double Jumps x 10

C) 3 Sets:

Wall Sit x 60 Seconds

Barbell RDL x 10

Wall Sit x 45 Seconds

Barbell Hip Thrusts x 1 Minute

Metcon (Time)

5 Rds For Time:

10 Step Ups

20 Wt. Sit Ups

50 ft. Handstand Walk

60 Double Unders

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