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Thursday, September 16, 2021

16
Sep

Thursday, September 16, 2021

CrossFit Surge – CROSSFIT

Metcon (No Measure)

With a running clock perform:

Minutes 0-5:

Accumulate 3 Minute Plank Hold

Minute 5-10:

90 Russian KB Swings 70/55

Minutes 10-15:

800m Run

Minutes 15-20:

70 Single DB Box Step Ups 45/30 (20″ Box)

Minute 20-25:

60 Calorie Row

Now same format but with 3 minute windows

Minute 25-28:

Accumulate 2 Minute Plank Hold

Minute 28-31:

60 Russian KB Swings

Minute 31-34:

400m Run

Minute 34-37:

40 Single DB Box Step Ups

Minute 37-40:

40 Calorie Row

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 Alternating Cossack Squats

1:00 Alternating Lunge Elbow to The Floor

1:00 Air Squats

:30 Thoracic Rotations (R/L)

:30 Cat Cows

:30 Birddogs (Each Side)

1:00 Upward Dog to Downward Dog Transitions

3 Sets: @Easy Pace

:30 Jump Rope

:30 Mountain Climbers

1 Minute Step Back Lunges

1 Minute EZ Bike

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