Call Us: (720) 335-5591

Wednesday, July 18, 2018

18
Jul

Wednesday, July 18, 2018

CrossFit Surge – CROSSFIT

Explosive

4 Sets

Medball Squat Vertical Toss x 9 20/14

Speed Skaters/Heidens x 12 4’/3′ (over & back = 1 rep)

Rest 2 Minutes

Metcon (Time)

Shuttle Run (Forward Down/Backwards Back)

5 Sets for total time:

5-10-15-20-25 yard shuttle run

rest 2 minutes between

Competition

Bulgarian Split Squat/Handstand Hold

3 Sets:

Bulgarian Split Squat x 6 ea @40-45% of BS

Free Standing Handstand Hold x 3-5 seconds x 3-4 Reps (use wall facing and feet pull away if need to)

Single Leg RDL/Seated L-Sit Rope Climb

3 Sets:

Single Leg RDL x 6 ea @ 35-40% of DL

Seated L-Sit Rope Climb x 2-4 Hand Over Hand pulls (Up + Down = 1 rep)

Metcon (Time)

For Time:

400m Sandbag Bear Hug Carry

Leave a Reply