22
Apr
Sweat: Monday, 23, 2018
CrossFit Surge – SWEAT
Pull/Push/Push
3 Sets:
DB/KB RDL @30×1 x 6-8 (3 seconds down, 0 pause, up quick, 1 sec pause)
Rest 45 Seconds
DB Step Ups x 8-10 each
Rest 45 Seconds
Tempo Push Ups @2011 x 10-15 (2 seconds down, 0 pause, 1 up, 1 pause)(If unable to perform push ups, perform elevated or negatives)
Metcon (AMRAP – Reps)
4 Sets:
AMRAP in 2 Minutes:
300m/250m Row
Max Wall Balls or Burpees in Remaining time
Rest 2 minutes
*Athletes can perform wall balls, burpees or both during remaining time period. Each completed reps goes towards total.