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Thursday, February 8, 2018

8
Feb

Thursday, February 8, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes:

400m Run/500m Row

In Remaining Time Perform AMRAP:

2-4-6-8-10-2-4-6..ext.

KB Sumo Deadlift High Pull

Russian KB Swings

Toe to Bar

Rest 3 Minutes

*If you make it to 10 reps, start back over at 2 reps and build back up.

Competition

Complex AF

Handstand Complex

7 Rounds of the following

1-Jacknife handstand->3-strict HSPU->1-Jacknife handtstand->

3-kipping HSPU->20 sec Handstand Hold

Rest :30 sec between rounds

THEN

Bar Complex

7 Rounds

1-BMU->3 T2B->3 Kipping Pull Up->2 C2B

Rest :45 sec between Sets

Ring Complex

7 rounds

1 false grip pull up->1 false grip pull to invert->lower to hanging L-sit (3 sec hold)->2 swings->1 muscle up

Rest 1:00 min between rounds

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