Monday, March 26, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank to Push Up-Up/Downs or Plank Hold x 30-45 Seconds

Single Leg Iso Hip Bridge Hold x 20-30 Seconds Each + Double Leg Hip Bridge x 15-20

Scapular Push Up x 8-10

Wall Balls x 10

Essentials/Performance/Competition

Metcon (Time)

9-15-21 For Time:

Burpee to 6″ Target

Knee to Elbow

Push Jerk 135/95

B: Shoulder Accessory

2 Sets:

6 Way Shoulder Raise x 8-10 https://www.youtube.com/watch?v=QQNE3qIURxg

Face Pulls x 20

Shoulder Taps x 10 each

Competition

B: 11/4 Back Squat

3×3

Shoulder Accessory

2 Sets:

6 Way Shoulder Raise x 8-10 https://www.youtube.com/watch?v=QQNE3qIURxg

Face Pulls x 20

Shoulder Taps x 10 each