1
Aug
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.