Tuesday, April 10, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets:

Side Lying Lateral Raise x 8 each

Eccentric Hip Bridge Lid Hamstring Curls x 6-8

Supine on floor Band Pull a Parts x 15

Russian Twist x 10 each

Metcon (No Measure)

5 Sets: (EMOM)

Minute 1 = 6 Each Tempo Single Arm DB Shoulder Press @1111

Minute 2 = 9 Tempo Stationary Dips @21×1

Minute 3 = 12 Push Jerk @60% of Shoulder Press

Minute 4 = Rest