Call Us: (720) 335-5591

Thursday, August 9, 2018

9
Aug

Thursday, August 9, 2018

CrossFit Surge – CROSSFIT

Competition

Press/Pull

2 rounds of the following:

3×5 wall walks

https://www.youtube.com/watch?v=m1pFGEK9Uas&feature=youtu.be

3×5 lunge to handstand block out

https://www.youtube.com/watch?v=x0dKCViz2m8&feature=youtu.be

3×5 low amplitude butterfly movement

https://www.youtube.com/watch?v=YwQsm89f__U&feature=youtu.be

3×5 butterfly pull ups

https://www.youtube.com/watch?v=dOJweAprNZI&feature=youtu.be

3×5 T2B form focus heels together

https://www.youtube.com/watch?v=CDYlBWdR4Hk&feature=youtu.be

Rotate through movements at your own pace. Focus on quality movements.

Essentials/Performance

Metcon (2 Rounds for time)

A) For Time:

50 Calorie Row

40 Walking Lunges

30 DB Renegade Row (15/15)

20 Alternating Single Leg V-Ups

Rest 5 Minutes

B) For Time:

20 Alternating Single Leg V-Up

30 DB Renegade Row

40 Walking Lunges

50 Calorie Row

Leave a Reply