Call Us: (720) 335-5591

Saturday, March 10, 2018

10
Mar

Saturday, March 10, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance/Competition

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 Perform:

AMRAP 30:

3x200m Relay Run Each or 100/75 Calorie Row

75 Wallballs 20/14

50 Power Cleans 115/75)

*Add 20/10# each round.

Competition

A: Metcon (No Measure)

If you’re planning on doing 18.3 again perform:

For 20 Minutes:

Recovery Row or Bike

On minutes 2, 6, 10, 14, 18 – 10 Kipping Handstand Push-ups

On minutes 4, 8, 12, 16, 20 – 5 Power Clean (Choose Weight RPE 4-5)

B: Push/Pull

4 sets of:

Tempo Single Arm DB Bench Press @21×1 x 6-8 each

Rest 30 Seconds

Tempo Supinated Grip Bent Over Barbell Row @2111 x 6-8

Rest 30 seconds

Tempo Banded Face Pulls @2010 x 30

Rest as needed

Leave a Reply