24
Mar
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