21
Apr
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