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Tuesday, June 4, 2019

4
Jun

Tuesday, June 4, 2019

CrossFit Surge – CROSSFIT

Metcon (6 Rounds for reps)

A) AMRAP in 3 Minutes:

6 Toe to Bar

12 Single leg alternating V-Up

Rest 1 minute

B) AMRAP in 3 Minutes:

6 Ring Push Ups

12 DB Lateral Raises

Rest 1 minute

C) AMRAP in 3 Minutes:

6 Jumping Split Squat Switch

12 DB Curtsy step up overs 6/6

Rest 1 minute

D) AMRAP in 3 Minutes

3 Strict Handstand Push Ups

12 DB Shoulder Press 30/15

Rest 1 minute

E) AMRAP in 3 Minutes

8 Pistols/single leg box squat

30 Double Unders

Rest 1 minute

F) AMRAP in 3 Minutes:

20 Mountain Climbers

:30 Seconds Plank

Metcon (6 Rounds for reps)

A) AMRAP in 3 Minutes:

6 Toe to Bar

12 Single leg alternating V-Up

Rest 30 Seconds

B) AMRAP in 3 Minutes:

6 Ring Push Ups

12 DB Lateral Raises

Rest 30 Seconds

C) AMRAP in 3 Minutes:

6 Jumping Split Squat Switch

12 DB Curtsy step up overs 6/6

Rest 30 Seconds

D) AMRAP in 3 Minutes

3 Strict Handstand Push Ups

12 DB Shoulder Press 30/15

Rest 30 Seconds

E) AMRAP in 3 Minutes

8 Pistols/single leg box squat

30 Double Unders

Rest 30 Seconds

F) AMRAP in 3 Minutes:

20 Mountain Climbers

:30 Seconds Plank

Strength

A) 4 Sets:

Barbell Shoulder Press x 4 @70-79%

Clean Pull x 5 @ 80-89%

B) 3 Sets:

Barbell Push Press x 4 @80-89%

Single arm db chainsaw row + lunge x 8-10 each

C) 3 Sets:

Max Rep Ring to Arm Pit Ring Pull Ups with 60 seconds rest

D) 3 Sets:

Max Rep Push Ups with 60 seconds between

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