17
Oct
Thursday, October 17, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
For time
60/50 Calorie Row
50 Air Squats
40 Hand to Hand Russian kb swing
30 Slamball
20 yard Double DB Push
400m Run
Metcon (No Measure)
gymnastics/recovery
A) 3-5 Minutes Easy Bike
3-5 Sets:
Top Pull Up Hold x 20-30 Seconds
Bottoms Up KB Shoulder Press x 6-10
Overhead Wt. Ring Rotations x 10 each
Toe to Ring x 8
Ring Handstand Push Ups x 1-3