2
Sep
Saturday, September 2, 2017
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Competition Metcon
Metcon (Time)
With a Partner Perform For Time:
10-1
Overhead Squat 125/85
Partner Holds L-Sit on Parallete
Then
Sumo Deadlift High Pull 125/85
Strict Pull Ups
*Partners Alternate Movements,
Essentials/Performance Metcon
Metcon (Time)
With a Partner Perform For Time:
10-1
Wall Ball
Partner Holds Hanging Knee Tuck
then
10-1
Sumo Deadlift High Pull
Hand Release Push Ups
*Partners Alternate Movements
Competition -Strength
A: Upper Combo
3 Sets:
Alternating Incline DB Press x 8ea
Batwing Row x 8
B: Upper Combo
3 Sets:
Incline DB Tate Press x 8-10 @2111
Incline KB/DB Curl x 8-10 @2111
Incline DB Lateral Raise x 8-10