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