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Thursday, May 27, 2021


Thursday, May 27, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time:

600m Run or 750m Row

50 Russian KB Swings w/lateral step (25/25)

400m Run or 500m Row

30 Toe to Bar

20 Burpee Broad Jump or Burpee Lunge

100m Farmers Carry


Metcon (No Measure)

:30 Neck Rolls (R/L)

:30 Shoulder Rolls (Forward/Backward)

:30 Small Arm Circles (Forward/Backward)

:30 Big Arm Circles (Forward/Backward)

:30 Hip Circles (R/L)

:30 Knee Circles (R/L)

:30 Ankle Circles (Right Foot/Left Foot)

:30 Calf Raises

1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

1:00 Lunge Elbow to the Floor

1:00 Alternating Bodyweight RDLs

1:00 Upward Dog to Downward Dog

1:00 Alternating Calf Stretches (In Downward Dog Pose)

:30 Alternating Leg V-Ups

:30 Cat Cows

1:00 Hip Bridges


3 Sets: @Easy Pace

1 Minute Jumping Jacks Or Single Unders

1 Minute Jumping Air Squats

1 Minute Hand Release Push Ups

1 Minute Sit Ups

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