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Run Out

18
Jan

Run Out

CrossFit Surge – ENDURANCE

Endurance

RUN: Metcon (Time)

Dynamic Warmup

5′ easy rowing or biking to elevate HR

EZ Set

100m

10 Plate Hops

200m

15 Plate Hops

300m

20 Plate Hops

400m

25 Plate Hops

3′ Rest

Moderate

100m

10 Plate Taps/Foot

200m

15 Plate Taps/Foot

300m

20 Plate Taps/Foot

400m

25 Plate Taps/Foot

OPTIONAL:

3′ Rest

Fast

4 x 200 w/ 20 (4-Count) Mountain Climbers in-between

Endurance

SWIM: Metcon (No Measure)

Recovery Swim Sets

W/U

500 EZ swimming (yes, 500…can break it up)

M/S

100 Swim

100 Kick

100 6-1-6 Drill (can use buoy)

100 6-3-6 Drill (can use buoy)

100 fist swim

100 horns swim

100 “ok” swim

100 finger drag + high elbow

100 pull

C/D as you feel

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