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Thursday, January 11, 2018


Thursday, January 11, 2018

CrossFit Surge – CROSSFIT


Warm-up (No Measure)



Metcon (Distance)

With a Partner Perform AMRAP in 14 Minutes:

Partner 1 complete 2 Sets:

6 Inverted Barbell Rows

9 Push Ups

12 Sit Ups

Partner 2 completes AMRAP

Row for Meters

*Partners alternate after 2 Sets are complete of rows, push ups, sit ups



Accumulate the following in any order. Rest as needed. Form, not fatigue focus.

10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend

20 pirouette 180

30 bar muscle ups

40 jumping ring muscle ups

50 meters handstand walk form focus

60 bottom of ring dip swings

70 TTB

80 low amplitude ring swings with false grip

90 handstand weight shifts facing wall (each shift = 1 rep)

100 Arch hollows

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