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Thursday, April 18, 2019


Thursday, April 18, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

1000m Row

In Remaining Time Perform:

10 Plate Ground to Overhead 45/25

10 Double Leg Mountain Climber (

15 Plate to Touch Crunch (Lay supine on back lift both feet to ceiling, extend plate crunch and touch toes)


Metcon (No Measure)

A) 3 rounds not for time

10 ring tuck pull to invert

20 static support swings

20 box handstand weight shifts

30s false grip tuck hang bar

30s wall backbend

5x complex: Arch hollow -> lever pull -> pull down, pull in -> pull in with arch (butterfly pull up)

B) Bike

15min easy/mod pace, 3min easy spin, 10min easy/mod pace, 3min easy spin

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