Monday, February 4, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

4 Sets For Time:

200m Run

15 Push Press

12 Toe to Bar

Rest 2 Minutes

Active Life Recovery

2 Rds:

With a PVC Pipe Perform:

10 Standing Shoulder Pass Throughs

8 Overhead Squats

6 Overhead Kossack Squats

5 Split Squats @33×0 each

Then

1 Minute Foam Roll quads

1 Minute Foam Roll Calves

Muscle Ups

Choose which variation you need to work on based on your individual needs:

3 Rds For Reps:

Ring or Bar Muscle Ups

:30 seconds work

:20 seconds rest

:30 seconds work

:20 seconds rest

:30 seconds work

1 minute rest