22
Dec
Saturday, December 22, 2018
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
With a Partner Complete AMRAP in 20 minutes:
13/10 Calories Row/Bike
11 KB Swings 55/35
9 Pull Pulls (if you have c2b do so)
7 Burpee
5 Bench Press 185/125
*partners alternate movements
Competition
Metcon (Time)
With a Partner Complete 10 rounds (5 each):
15 Chest to Bar Pull Ups
12/10 Calorie Row
9 Burpee over rower
6 Bench Press 205/135
*Partners Alternate Complete Rounds
Essentials/Performance
Lower/Upper pulling
3 sets:
Banded single leg rdl x 8-10 each
Single arm supine ring row x 6-8 each
Toes Elevated Barbell RDL x 5-7
Rope Landmine Bent Over Row x 8-10
Overhead pressing
3-4 Sets
20 yard sled overhead triceps extensions
5-10 wall facing strict handstand push ups