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Thursday, March 8, 2018

8
Mar

Thursday, March 8, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (4 Rounds for time)

Every 5-6 Minutes x 4 Sets Peform:

400m Run/500m Row

25 Russian KB Swing

20 yard Burpee Broad Jump/Burpee Lunge each leg

*Scale appropriately so you’re getting at least 2 minutes of rest

Competition

Rest Day or Supplemental Gymnastics

Rest Day or Active Recovery

If you feel you want to perform active recovery gymnastics:

EMOM 15 minutes (i.e. 3 times through the following)

Min 1 = 4-8 False grip tuck pull to invert rings

Min 2 = 20-30 second back bend

Min 3 = 30 second standing hamstring stretch

Min 4 = 10-20 low amplitude bar arch hollows

Min 5 = 30 second reverse shoulder stretch

-Then-

2 minutes straddle split

10 jelly belly (5 each side)

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