Saturday, March 25, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance/Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 18 Minutes:

P1= 200m Run

While P1 is running P2 Performs AMRAP:

6 Feet Elevatd Push Ups 20″

9 DB/KB Deadlift

12 Anchored Medball Sit Up Wall Ball

Competition

Pull/Push

Tempo Single Arm Landmine Row @21×0 x 6-8 each

Tempo Strict Ring Dips @2111 x 8-12

Midline/Back Side

2 Sets:

20 Handstand Shoulder Taps

Rest 30 seconds

20-30 Seconds of Hanging L Hold or Knee Tuck Hold

Rest 30 seconds

2 Minutes of Banded March (Hold 20# Ball at Chest) or Monster Walks

Rest as needed