CrossFit Surge – CROSSFIT
Metcon (AMRAP – Reps)
4 Rds of :45 seconds on/:15 Seconds Rest For Reps: (Rotate through movements
1/2 moon overhead medball/slamball slams (https://youtu.be/vA8lOT6oV1I)
Alternating Step Up Jump/Step Ups (https://youtu.be/-nq9v23HNV4)
Abmat Sit Ups
5-10-15 yard Sandbag/Medball Carry Shuttle Run
Rest 1 Minute
Metcon (No Measure)
Choose 1 of the following based on how your body is feeling.
Option 1: (Gymnastic)
35 min. Rotate through the following at your own pace.
10-Arch Hollows on Bar (use false grip)
5-low amplitude butterfly pull-ups (focus on technique, don’t worry about getting chin over bar)
:30s Freestanding handstand hold (perpendicular to wall, use the wall to assist as needed)
Scaled= facing the wall
10-Tuck up handstands (focus on straight arms and no arched back)
10- Candlestick roll up to pistol Alternating legs
Description: Candlestick then stand up with one leg, then lower down through pistol position into the next candle stick)
5-High amplitude rings swings with hollow body pull to chest (thumbs to arm pits)
Option 2: (Bike)
Part 1: 10min at easy pace w/ 10sec sprint EMOM. Rest 2min.
Part 2: 10min on easy/moderate pace w/ 7sec sprint EMOM. Rest 2min. Part 3: 10min at moderate pace w/ 5sec sprint EMOM