19
Jun
Wednesday l, June 19, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
For Time:
10-1
DB Incline Press
Back rack Alternating Step Back Reverse Lunge each
Double DB Bent Over Row
Barbell Hip Thrust
*rd 1 perform 10 reps of each, rd 2 perform 9 reps of each, continue this format until 1 rep of each. You may build in weight as the reps decrease.
Metcon (Time)
A) EMOM x 8 (4 each)
Odd minutes = 4 squat clean thrusters @ 60-70% of clean
Even minutes = 15 Heavy Wall balls
B) 6 sets for time
10/6 calorie arms only bike
6-12 strict pull ups
14/10 calorie arms & legs bike
10-16 ring dips
10/6 calorie arms only bike
Rest 1 minute
C) 3 sets
Double kb front rack step up x 8 each
45 seconds Wall Sit
Back rack lunges x 8 each
Rest 2 minutes