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Sweat: Wednesday, October 10, 2018

10
Oct

Sweat: Wednesday, October 10, 2018

CrossFit Surge – SWEAT

Accessory

2 Sets:

Prone on Stomach Iso YTW Hold x 20 Seconds Each

Banded Face Pulls x 15

Banded Lateral Walk x 15 Steps Each

Push/Pull

3 Sets:

Glute Bridge DB Floor Press x 8-12

Wt. Step Ups x 12 (6/6)

Hip Extensions x 8-15

Metcon (AMRAP – Rounds and Reps)

“Death By”

10 yards, Calorie Row, Calorie Bike

Minute 1 = 10 yard run or 1 Calorie Row/Bike

Minute 2 = 20 yard shuttle run or 2 Calorie Row/Bike

Minute 3 = 30 yard shuttle run or 3 Calorie Row/Bike

Continue this format until you can no longer complete give amount of work in given minute

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