11
Jul
Wednesday, July 11, 2018
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Explosive
4 Sets
Medball Squat Vertical Toss x 7 20/14
Speed Skaters/Heidens x 10 4’/3′ (over & back = 1 rep)
Rest 2 Minutes
Metcon (Time)
Shuttle Run
6 Sets for total time:
5-10-15-20-25 yard shuttle run
rest 2 minutes between
Competition
Explosive
4 Sets
Medball Squat Vertical Toss x 7 20/14
Speed Skaters/Heidens x 10 4’/3′ (over & back = 1 rep)
Rest 2 Minutes
Metcon (Time)
Shuttle Run
6 Sets for total time:
5-10-15-20-25 yard shuttle run
rest 2 minutes between
Accessory
3 Sets:
Front Rack Lunges x 6 each @ 40-45% of 1RM FS
Single Leg RDL x 6 each (30-35% of 1RM Deadlift)