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Thursday, June 10, 2021

10
Jun

Thursday, June 10, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time:

200m Run

50 Over Pull Up Bar Med ball toss

50 ft. Seal Walk or Bear Crawl

400m Run

40 Over Pull Up Bar Med ball toss

50 ft. Seal Walk or Bear Crawl

600m Run

30 Over Pull Up Bar Med ball toss

50 ft. Seal Walk or Bear Crawl

Competition

Metcon (No Measure)

:30 Neck Rolls (R/L)

:30 Shoulder Rolls (Forward/Backward)

:30 Small Arm Circles (Forward/Backward)

:30 Big Arm Circles (Forward/Backward)

:30 Hip Circles (R/L)

:30 Knee Circles (R/L)

:30 Ankle Circles (Right Foot/Left Foot)

:30 Calf Raises

1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

1:00 Hip Bridges

1:00 Alternating Spiderman Lunges

1:00 Cossack Squats

1:00 Dynamic Squat Stretch

:30 Supermans

:30 Cat Cows

:30 Birddogs (Each Side)

1:00 Upward Dog to Downward Dog Transitions

3 Sets: @Easy Pace

:30 Jumping Jacks

:30 Hand Release Push Ups

1:00 Air Squats

1:00 Step Back Lunges

***Feel free to spend more time in any pose/stretch that you want!

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