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Saturday, August 7, 2021

7
Aug

Saturday, August 7, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 30 Minutes:

McGhee + Cindyish

2 Rds:

5 Deadlift 275/185

13 Push Ups

9 Box Jumps

2 Rds:

5 Handstand Push Ups

8 Pistols or Lunges (4/4)

11 Pull Ups or Supine Row

*Partners alternate movements and alternate triplets after every 2 rounds.

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 30 Minutes:

McGhee + Maryish

2 Rds:

5 Deadlift 275/185

13 Push Ups

9 Box Jumps

2 Rds:

5 Handstand Push Ups

8 Pistols

11 Pull Ups

*Partners alternate movements and alternate triplets after every 2 rounds.

3 Sets:

6-8 Prone Incline Cuban Press

10-12 Banded Front Raise to Band Pull a Parts

Tempo GHD Medball Sit Up @31×1 x 8-15

D) 3 Sets:

Barbell Pendlay Row x 6

12 Single Arm DB Chainsaw Row each

24 Bent Over Lateral Raise

Banded Hamstring Curls x 25

E) 2-3 Sets:

Iso DB Curl Rotations x 10

Zottsman Curls x 10

Single Leg Calf Raise x 20 each

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