22
Feb
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