Saturday, February 22, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete AMRAP in 30 minutes:

20/15 Calorie Bike or Row

15 Ring Dips or Push Ups

30 Russian KB Swings

60 Double Unders

15 Ring Dips or Push Ups

30 Russian KB swings

200m Run

*Alternate movements

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete AMRAP in 30 minutes:

15/12 Calorie Ski

30 ft Handstand Walk

15 DB Push Press 50/35

60 Double Unders

30 ft Handstand Walk

15 DB Push Press

200m Run

*Alternate movements

Strength

A) 1 Set

Crossover symmetry iron scap protocol

200m Farmers carry

B) 3 Sets

Supinated Grip Bent Over Row x 6

Prone Incline Batwing Row x 12

Seated Low Band Row x 24

C) 1 set

100 Banded Curls

*Every break perform 15-20 seconds parallette knee tuck or L-Sit Hold

100 Banded Triceps Extensions

*Every break perform 30-45 seconds iso Sorensen Hold