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Thursday, March 28, 2019

28
Mar

Thursday, March 28, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

3 Sets:

500m Row

24 Hand to Hand Russian KB Swings

12 Push Up + Renegade Row (Push up + Row + Row)

400m Run

Rest 3 Minutes

Competition

Rotation

For 35-45 Minutes Rotate Through the Following:

12 Alternating Pistols (Focus on balance and control. Don’t “rep” them out. Take time and use your spatial awareness to stay balanced)

6 Kipping Pull Ups (focus on a tight arch and perfect form – NO BENT KNEES)

12 Ring Swings (focus on a long arch on back swing and round hollow on front swing)

6 Kipping Ring Dips (focus on pushing out as the knees swing forward)

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