Friday, April 6, 2018

CrossFit Surge – 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.