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Thursday, November 14, 2019


Thursday, November 14, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

2 Sets:

5 KB Sumo Deadlift High Pull + 5 Russian KB Swings + 5 Goblet Thrusters


10 Grasshoppers (

10 Sit Ups

*1 Round performed is 2 rds 5 kb sumo deadlift high pulls + 5 kb russian swings + 5 KB Goblet Thrusters then 5 burpee and 10 sit ups.


Metcon (No Measure)

For 35-45 minutes rotate through the following, resting as needed, form, not fatigue focus

1 minute light bike

12x- Alternating Pistols (focus on balance and control. Don’t “rep” them out. Take your time and use your spatial awareness to stay balanced)

10×10 yard side to side shuffle

6x- Kipping Pull-Ups (focus on a tight arch and perfect form-NO BENT KNEES

10 PVC Pass Through

12x-Ring Swings (focus on a long arch on back swing and round hollow on front swing)

10 Eccentric Calf Raises each

6x-Kipping Ring Dips (focus on pushing out as the knees swing forward)

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