Thursday, April 25, 2019


Thursday, April 25, 2019

CrossFit Surge – CROSSFIT


Metcon (2 Rounds for reps)

4 Sets For Reps: (35 Seconds on/25 Seconds Rest)

KB Sumo Deadlift High Pull to Goblet Squat (

Med ball toe touch crunch (feet elevated straight in air

Bottom Half Burpee (

Med ball Russian Twists

Rest 4 Minutes After Set 4:

3 Minutes Max Distance Row/Bike



Go through the following exercises in order once, resting as needed for form, not fatigue focus

20 candlestick roll up with med ball

40 bar arch hollows

20 jelly belly

60 bottom of dip static support swings

25x hand over hand grip switch (forward to reverse then back to forward grip =1)

10 rope climbs