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Swim WOD

19
Oct

Swim WOD

CrossFit Surge – ENDURANCE

Endurance

WU/MS: Metcon (No Measure)

Building Blocks

W/U

100 swim

50 breathe every 3 strokes

50 breathe every 4 strokes

100 pull

50 kick on side (25R/25L)

50 catch up drill

50 build

50 reverse build

M/S

25 build

50 build

75 perfect

100 build

75 perfect

50 reverse build

25 reverse build

**All on 10-30″ rest, keep rest consistent**

REPEAT, IF TIME

4 x 50 alternating fast/easy (10″ rest)

C/D

200-300 EZ

WU/MS: Metcon (No Measure)

Building Blocks

W/U

100 swim

50 breathe every 3 strokes

50 breathe every 4 strokes

100 pull

50 kick on side (25R/25L)

50 catch up drill

50 build

50 reverse build

M/S

25 build

50 build

75 perfect

100 build

75 perfect

50 reverse build

25 reverse build

**All on 10-30″ rest, keep rest consistent**

REPEAT, IF TIME

4 x 50 alternating fast/easy (10″ rest)

C/D

200-300 EZ

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