Saturday, February 29, 2020
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
With a Partner complete
AMRAP in 15 Minutes
S1 = AMRAP
10-1 Deadlift 185/125
4 Toe to Bar + 4 Chin Over Bar Pull Up
5 Handstand Push Up or Pike Handstand Push Up or Hand Release Push Up
*Partners alternate movements.
S2 = 200m Run (time keeper for working time at S1)
B) Single DB 2 Handed Laughy Taffy Curl
Metcon (Time)
With a Partner complete
For Time
10-1 DB Deadlift 100/70
Bar Complex (4 Toe to Bar + 3 Chin Over Bar Pull Up + 2 Chest to Bar Pull Up + 1 Bar Muscle Up)
6 Deficit Handstand Push Up (4/2″)
*Partners alternate movements. Bothe partners must perform 10-1 DB Deadlifts
*rd 1 = P1 performs 10 DL, P2 = bar Complex, P1 = hspu. Rd 2 = P2 performs 10 DL, P1 = bar Complex, P2 = hspu
B) For Time
21-15-9 Calorie Bike
*400m Run Between Rds
Strength
A) 1 Set
Crossover symmetry iron scap protocol
300m Cross Body Farmers carry
B) 3 Sets:
100′ Single DB Overhead Walking Lunge (Change Arms at 50′)
30 Weighted Abmat Sit-ups
8 Barbell Single Leg RDL
Rest 2 Minutes Between Sets
C) 3 Sets
Supinated Grip Bent Over Row x 6
Prone Incline Batwing Row x 12
Seated Low Band Row x 24
D) 1 Set
Single DB 2 handed Laughy Taffy Curl