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)