6
Apr
Friday, April 6, 2018
Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance/Competition
Tempo Back Squat
4 Sets:
Tempo Back Squat @5000 x 5 (RPE 5-6)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 Minutes:
20 Russian KB Swings 70/55
20/15 Calorie Row
100 Double Unders
20/15 Hand Release Push Ups
15 yard sled/plate push
*Goal for today is to perform this at 75-80%. Steady state breathing work, try to find a suitable pace that allows you to continuously move.