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Thursday, February 22, 2018


Thursday, February 22, 2018

CrossFit Surge – CROSSFIT


Warm-up (No Measure)

Dynamic Warm Up


Metcon (AMRAP – Reps)

With a Partner Complete AMRAP in 14 Minutes:

2K Row (Alternate every 250m)

In Remaining Time AMRAP

10 Hand to Hand Russian KB Swings

Odd Sets both partners perform AMRAP Push Ups

Even Sets both partners perform AMRAP Sit Up

*Partner A performs 10 H2H kb swings, partner B performs AMRAP push ups. Parts switch once partners A completes the swings. Both partners will complete the push ups then they will both perform sit ups, and so on.



2-3 round EMOM

1) Handstand walk 20 feet (focus on tight body form)*

2) 3-6 kipping muscle ups. Try hollow body technique and try to keep feet together (sock between feet)**

3) rest

4) 10-15 lunge to ½ handstand weight transfers (

5) 8-12x (4-6 reps each) alternating kipping pull up- butterfly pull up (

6) rest

7)12 back to front ring dips (each dip press out = 1 rep)

8) 3x arch:hollow progressively bigger to TTB over 5 swings (

* Scale handstand walks with handstand weight shifts on wall ( – Left + right = 1 foot

** Scale muscle ups with 6 swinging ring hollow body pull ups( and 6 low ring transition pull back drills (

*** Scale with 12 ring support swings ( and 12 bottom of dip swings

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