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Thursday, May 23, 2019


Thursday, May 23, 2019

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 (

Alternating Step Up Jump/Step Ups (

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

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