Wednesday, August 1, 2018

CrossFit Surge – CROSSFIT

Explosive/Lateral/Change of Direction

5 Sets:

Medball Squat Vertical Toss x 6

Speed Skaters/Heidens x 6 4’/3′ (over & back = 1 rep)

5-10-15 yard shuttle run (Touch line with hand)

Rest 2 Minutes Between Sets

Metcon (No Measure)

With a Partner Perform 2-3 Sets Each:

Partner A

500m Row @2K Pace

Rest 60 Seconds

300m Row @1K Pace

Rest 4 Minutes

Partner B

10 Barbell Upright Rows

60 yard Single Arm Overhead Carry

5 High Box Wt. Lateral Steps Ups Each

*Partner 1 Rows Completes Rowing while Partner 2 Completes Upright Row, Overhead Carry, Step Ups. Partners rotate after completion of the set.