15
Mar
Thursday, March 15, 2018
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Metcon (Time)
For Time:
2K Row
50 Sit Up
50 Slam Ball
25 Sit Up
400m Run with Slam ball/Medball
Competition
Rest Day or Active Recovery
Rest Day or Active Recovery
If you feel you want to perform active recovery gymnastics:
3 Rds:
10 lunge to handstand weight transfers
1 minute cat stretch
5/3 strict pull up with 3 second hold at top and slow eccentric
1 minute straddle split stretch
15/10 Push Ups with 3 second hold at bottom (2″ off floor)
1 Minute Pike stretch
then Finish with
1 Minute seated leg squeeze (straight/pointed/together)