Saturday, May 11, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
With a Partner For Time:
A) 8 Sets: (4 each)
150-200m Run
*Partners Alternate Runs
B) 50-75 Med ball Sit Up Tosses
B) 10-1
DB Push Press/KB Swing (If you did Kendrick perform KB Swings)
Hand Release Push Ups
*Partner Hangs from single ring
C) 50-75 Med Ball Sit Up Tosses
D) 8 Sets: (4 Each)
150-200m Run
Metcon (Time)
With a Partner For Time:
A) 8 Sets: (4 each)
200m Run
*Partners Alternate Runs
B) 100 Med ball Sit Up Tosses
B) 10-1
Handstand Push Ups
Hand Release Push Ups
*Partner Hangs from single ring
C) 100 Med Ball Sit Up Tosses
D) 8 Sets: (4 Each)
200m Run
Strength
A) 5 Sets:
5 Strict Pull Ups
10 Ring Push Ups
10 Feet Elevated Supine Row
10 Handstand Shoulder Taps
5 Strict Ring Dips
*Add weight if you can
B) 15 Minutes For Quality
12 Single Arm High Pull
6 Bar Roll out/Evil Wheel
12 Single arm Bent Over Row
C) 1 Set
100 Banded Curls
150 Banded Push Downs