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Thursday, March 22, 2018

22
Mar

Thursday, March 22, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance Metcon

Metcon (Time)

For Time:

600m Run or 750m Row

50 Russian KB Swings

400m Run or 500m Row

30 Toe to Bar

200m Farmers Carry

100 ft. Burpee Broad Jump/Lunge

Competition

Rest Day or Active Recovery

A) Rest Day

B) 3-4 Sets:

Minute 1 = Tuck Hold on Paralletes x 15-20 Seconds

Minute 2 = 30 Seconds Standing Hamstring Stretch

Minute 3 = Deep Ring Support Hold x 15-30 Seconds

Minute 4 = 30 Seconds Reverse Shoulder Stretch

Minute 5 = 10-20 Wall Facing Handstand Shoulder Taps

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