Saturday, April 20, 2019

CrossFit Surge – CROSSFIT

Strength

A) 3 Sets:

Tempo Bench Press @51×1 x 5

DB Floor Press x 10

Alternating Neutral Grip/Supinated Grip Single Arm DB Bent Over Row x 30 Seconds Each

Metcon (Time)

“Becky Conzelman Memorial WOD”

Choose to do with a Partner or solo For Time:

100 Double Unders

800m Barbell Carry 95/65

100 Burpee

Strength

A) 3 Sets:

Tempo Bench Press @51×1 x 5

DB Floor Press x 10

Alternating Neutral Grip/Supinated Grip Single Arm DB Bent Over Row x 30 Seconds Each

B) WOD

C) 5 Sets (EMOM)

Minute 1 = 3-6 Strict handstand push-ups + 3-6 Strict Ring Dips

Minute 2 = 3-6 Strict Pull Ups + 3-6 Supine Row

Minute 3 = 50 ft sled Push