Call Us: (720) 335-5591

Tuesday, May 8, 2018

8
May

Tuesday, May 8, 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)

3 Sets For Reps:

:30 Seconds on/:30 Seconds Transition

Shoulder Press

Pull Ups

Push Press

Supine Ring Row

Push Jerk

Sit Up

*Goal is to increase 5-10 lbs from last week

Performance/Competition

Metcon (AMRAP – Reps)

3 Sets For Reps:

:30 Seconds on/:30 Seconds Transition

Shoulder Press 95/65

Pull Ups

Push Press 95/65

Chest to Bar Pull Ups

Push Jerk 95/65

Toe to Bar

Leave a Reply