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Tuesday, March 20, 2018

20
Mar

Tuesday, March 20, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (No Measure)

5 Sets: (EMOM)

Minute 1 = 14-18/10-14 Calorie Row

Minute 2 = 6-10 Supine Row

Minute 3 = 150-200m Run

Minute 4 = 4-7 Bench Press

Minute 5 = 15 Medball Sit Ups

Competition

Metcon (No Measure)

5 Sets: (EMOM)

Minute 1 = 14-18/10-14 Calorie Row

Minute 2 = 6-10 Supine Row

Minute 3 = 150-200m Run

Minute 4 = 4-7 Bench Press

Minute 5 = 15 Medball Sit Ups

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