Saturday, December 7, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
With a Partner Perform For Time:
100 Pull Ups
150 Double Unders
100 Double DB Box Step Ups 35/20
150 Double Unders
100 Slam Balls
150 Double Unders
100 Toe to Ring
Competition
Metcon (Time)
With a Partner Perform For Time:
100 Chest to Bar Pull Ups
200 Double Unders
100 Double DB Box Step Ups 40/25
200 Double Unders
100 Double DB Snatch 40/25
200 Double Unders
100 Toe to Bar
Strength
A) 3 Sets
Double KB/DB 1 1/4 incline Press x 5-7
Prone low Incline Alt from top DB Batwing Row x 5-7 each
Wall walk x 2-5 (focus on quality)
B) 2 Sets
5-4-3-2-1 Single Arm DB Press
10-8-6-4-2 Single Arm Lateral Landmine Row
*perform all the shoulder press than perform all the rows. Perform 5 RT than 5 LT, 4/4, 3/3, 2/2, 1/1 keep same weight throughout. Perform same way with landmine row
C) 3 Sets
GHD Sit Up x 12 -15
GH Raise 5-8
Single Arm Hang From Bar Alternating Hip Taps Single x 6-10 each