Surge Wednesday

Spark CrossFit – Surge

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Warm-up (No Measure)

AMRAP 8

1 min bike/row

10 Alternating Lunges

10 TRX Row

10 Leg Sweeps (or Toe Touches)

5 Burpees

Core Work

Metcon (No Measure)

3 SETS

20 Bicycle crunches (w/ band optional)

20 Deadbugs (hold a DB)

0:30 side plank on left

0:30 side plank on right

0:30-0:45 rest
*10 min cap

FIT Test

Metcon (AMRAP – Reps)

AMRAP 3

Slam Ball
*Put slam ball weight on comments

Metcon

Metcon (Weight)

4 Rounds

E4MOM

250/200 m row

20 Alternating lunges*

20 Alternating DB snatches
*Rx+ sub Goblet DB lunges

** If the full round takes the athlete longer than 3:00, scale the row distance or reps

By | 2018-12-05T09:46:23+00:00 December 4th, 2018|CrossFit|0 Comments