22
Sep
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