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Saturday, October 2, 2021

2
Oct

Saturday, October 2, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

40 Calorie Row/Bike

300m Run

20 Thrusters 105/70

6 Rope Climb

Rest 1 Minute Between Rounds

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

40 Calorie Row

300m Run

20 Thrusters 135/95

10 Rope Climb

Rest 1 Minute Between Rounds

3 Sets:

Low Incline JM Press x 5-7

Prone Incline Cuban Press x 6-10 (https://www.youtube.com/watch?v=V5AQZdOlJBc)

Side Plank Hold + Banded Row x 10-15 each

E) 3 Sets:

Single Arm Landmine Row x 5-7 each

Double DB Upright Row x 8-10

Bent Over DB Lateral Raise x 15-20

Reverse Hypers x 8-12

F) 1 Sets:

100 Banded Curls

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