Saturday, September 22, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance/Competition

Metcon (Time)

In Teams of 3 Perform For Time: (30 Minute Cap)

2 Rds For Time:

100/70 Calorie Row

100 Box Jump Overs 24/20

100 Front Squats

100 Chest to Bar Pull Ups

*Rd 1 = 135/95

*Rd 2 = 115/75

Competition

Bi/Tri/Midline

4 Sets:

25 Banded Curls

25 Banded Triceps Push Downs

15-20 GHD Sit Ups

Push/Pull

2 Sets:

Close Grip DB Incline Press x 6-8

Wt. Tempo Push Up @ 31×1 x Max

Prone on Bench DB Row Iso at hip x 20-40 Seconds

Prone on Bench DB Row x 12-15

Prone on Bench DB Lateral Raise x 12-15