Thursday, January 31 2019


Thursday, January 31 2019

CrossFit Surge – CROSSFIT

Metcon (Weight)

EMOM x 6

Minute 1 = 12 DB Renegade Row 6/6

Minute 2 = 6 Burpee DB Box Step Ups

Minute 3 = 12 Sit Up to Overhead Press

Minute 4 = 14-18/10-14 Calorie Row



45 minutes rotate through the following:

12x- Alternating Pistols (focus on balance and control. Don’t “rep” them out. Take your time and use your spatial awareness to stay balanced)

6x- Kipping Pull-Ups (focus on a tight arch and perfect form-NO BENT KNEES

12x-Ring Swings (focus on a long arch on back swing and round hollow on front swing)

6x-Kipping Ring Dips (focus on pushing out as the knees swing forward)