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Tuesday, May 15, 2018

15
May

Tuesday, May 15, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets:

1/2 Kneeling Bottoms Up KB/DB Press x 6 each

6 Banded Lateral Walk Each

6 Banded Monster Walk

Star Side Plank x 20 seconds Each

Essentials

Metcon (AMRAP – Reps)

4 Sets For Reps:

:30 Seconds on/:30 Seconds Transition

Shoulder Press

Pull Ups

Push Press

Supine Ring Row

Push Jerk

Sit Up

1 Minute Rest

Performance

Metcon (AMRAP – Reps)

4 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/Toe to Ring

1 Minute Rest

Competition

Metcon (AMRAP – Reps)

3 Sets For Reps:

1 Minute 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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