Friday, March 19, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A)2- 3 Sets:

Sets 1&3 = 1 Minute Stiff Leg Row

Sets 2&4 = 1 Minute Bike

10 Sciatic Nerve Floss Each (https://www.youtube.com/watch?v=pKqyACgJYIA)

5 Inchworms

8 Single Arm DB High Pulls Each

10 yard single arm overhead carry each

5 Box Jump w/step down

Open 21.2 Rx’d

(https://www.youtube.com/watch?v=YqQPYmwJexA)

For time or Reps (20 minute time cap)

10 Alternating DB Snatches 50/35

15 burpee box jump-overs 24/20

20 Alternating DB Snatches

15 burpee box jump-overs

30 Alternating DB Snatches

15 burpee box jump-overs

40 Alternating DB Snatches

15 burpee box jump-overs

50 Alternating DB Snatches

15 burpee box jump-overs

Open 21.2 Scaled

For time or Reps (20 minute time cap)

10 Alternating DB Snatches 35/20

15 burpee box jump-overs or step ups 20″ both men/women

20 Alternating DB Snatches

15 burpee box jump-overs

30 Alternating DB Snatches

15 burpee box jump-overs

40 Alternating DB Snatches

15 burpee box jump-overs

50 Alternating DB Snatches

15 burpee box jump-overs