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