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Tuesday, March 13, 2018

13
Mar

Tuesday, March 13, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

3 Rds For Time: (25 minute Cap)

400m Run

15/10 Hand Release Push Ups

10/7 Strict Supinated Grip Pull Ups

20 Walking Lunges

20 V-Ups

15 yard Seal Walk

500m Row or .5 mile Bike

Competition

Metcon (Time)

3 Rds For Time: (25 minute Cap)

400m Run

20/15 Hand Release Push Ups

12/10 Strict Supinated Grip Pull Ups

20 Walking Lunges

20 Gymnastics Crunches

15 yard Handstand Walk

500m Row or Ski

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