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Saturday, April 28, 2018

28
Apr

Saturday, April 28, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance/Competition

Metcon (Time)

With a Partner Perform For Time:

2000/1600m Row Alternate Every 250/200

54-42-30

Deadlift 185/125 (Comp Axle)

Push Up (Comp Deficit 25/10# plates)

Wall Ball 20/14 (Comp 30/20)

Competition

Push/Pull

4 Sets:

DB Bench @30×1 x 6-8 x 2, 4-6 x 2

Single Arm DB Row @2111 x 6-8 each

Pull/Midline

3 Sets:

Supinated Grip Ring Row @21×2 x 6-12

V-Ups x 15 (Every 5 Reps perform 15 Second hollow hold)

Push/Pull

3 Sets:

Curl Variation x 10 w/3 seconds eccentric

Curl variation x 10 fast

Cable Tricep Push Downs x 10

Incline Overhead Plate/DB Extension x 10

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