4
Feb
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