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Tuesday, May 1, 2018

1
May

Tuesday, May 1, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets:

1/2 Kneeling Single Arm Landmine Press @31×1 x 6

14 Banded Lateral Walk Each

20-30 DB/KB Side Plank each (Rest on Forearms, extend and hold DB inline with shoulders with free hand)

Essentials

Metcon (AMRAP – Reps)

3 Sets For Reps:

:30 Seconds on/:30 Seconds Transition

Shoulder Press

Supine Row

Push Press

Pull Ups

Push Jerk

Toe to Bar/Knee Raise/Sit Up

Performance/Competition

Metcon (AMRAP – Reps)

3 Sets For Reps:

:30 Seconds on/:30 Seconds Transition

Shoulder Press 75/55

Pull Ups

Push Press 75/55

Chest to Bar Pull Ups

Push Jerk 75/55

Toe to Bar

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