Call Us: (720) 335-5591

Saturday, May 5, 2018

5
May

Saturday, May 5, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance/Competition

Metcon (Time)

With a Partner Complete For Time:

A) 3 Sets Each (6 total)

150m Run

Partner holds plank on forearms

B) 4 Sets Each (8 Total)

40 Double Unders

8 Single Arm Suitcase DB Deadlift each

5 Single Arm DB Shoulder Press Each

20 yard Double KB/DB Overhead Carry

*Partners alternate full rounds

C) 3 Sets (6 Total)

150m Run

Partner holds plank on forearms

*No rest between A, B, C

Competition

Push/Pull/Pull

4 Sets:

Glute Bridge DB Bench Press @ 31×1 x 6-8

Double DB Prone on Bench Row @20×2 x 6-8

Ring Face Pull @21×0 x 6-10

Pull/Push

3 Sets:

DB Hammer Curl to L-Lateral Raise to Negative Lower

Seated Banded Overhead Triceps Extension x 15-20

Leave a Reply