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Wednesday, June 12, 2019

12
Jun

Wednesday, June 12, 2019

CrossFit Surge – CROSSFIT

Strength

4 Sets (Alternating Movements 30 seconds on 30 seconds rest)

DB Incline Press

Double DB Bent Over Row

Alternating Step Back Reverse Lunge

Barbell Hip Thrust

Metcon (Time)

3 Rds For Time

400m Run

48 Double Unders

12 Burpee Over Box Hops (can use your hands)

Strength

A) 4 Sets (alternate movements every 2 minutes)

2 Banded Snatch Pulls + 2 Non Banded Snatch Pulls @ 90-100%

Snatch Balance x 3

B) 5 Rds For Time

30 seconds handstand Hold

10 Handstand Push Ups

6 Handstand Step Ups

10 Ring Push Ups

1 minute rest

Metcon (Time)

3 Rds For Time

400m Run

21 Triple Unders

12 Burpee Over Box 48/40

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