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Wednesday, April 11, 2018

11
Apr

Wednesday, April 11, 2018

CrossFit Surge – SWEAT

Warm-up

Warm-up (No Measure)

2 Rds:

Lateral Box Step Up x 6 each

Bent Over YTW x 10 each

Wall Sit x 20-30 Seconds (Push into wall, focus on spreading the floor and contracting the glutes)

Side Plank x 30 Seconds

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

200m Run

8 Hang Power Clean 135/95

12 Back Squat

16 Sit Up

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