Saturday, April 21, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Metcon (2 Rounds for reps)

With a Partner Complete:

A) AMRAP in 7 Minutes:

7 DB Deadlift

3 Strict Pull Up + 4 Kipping Pull Ups (Comp 3 Strict C2B+ 4 Kipping C2B)

7 KB High Pull To Overhead Press

Rest 3 Minute

B) AMRAP in 7 Minutes:

7 Single Arm DB/KB Hang Snatch (Comp KB)

10 yards DB Bear Crawl

7 Toe to Bar

*Partners Alternate Movements

DB Bench Press/DB Prone Row

3 Sets:

Tempo DB Bench Press @30×1 x 6-8

Tempo DB Prone Row on Bench @2111 x 6-8

Pull/Midline

3 sets:

Tempo Ring Row @2020 x Max Reps

Ring Plank x 30-60 Seconds

Arms Accessory

100 Triceps Push Downs

*Every 20 Reps Perform 8 DB Hammer Curl to L-Lateral Raise to Negative