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