Call Us: (720) 335-5591

Tuesday, October 17, 2017

17
Oct

Tuesday, October 17, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

PVC Pass Through x 10 ea.

Reverse V-Up x 15-20

Banded Triple Threat x 8 ea.

Medball Overhead Toss x 6

Essentials/Performance Strength

Push Press

4×4

*Goal to increase 5-10# from last week.

Essentials/Performance Metcon

Metcon (Time)

4 Sets:

3 Wall Climb

9 “Shoot Throughs”

12 Burpee to 10″ Jump

Rest 1:1

Competition Metcon

Metcon (Time)

4 Sets:

6 Wall Climb

12 Handstand Push Up

9 Ring Dip

12 Burpee to 10″ Jump

Rest 1:1

Competition -Strength

()

Leave a Reply