3
Apr
Tuesday, April 3, 2018
Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Scap/Posterior/Midline
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)
4 Sets: (EMOM)
Minute 1 = 6 Shoulder Press @55% of 1 RM
Minute 2 = 9 Burpee Knee to Elbow
Minute 3 = 12 Push Jerk
Minute 4 = 15 KB Swing
Minute 5 = Rest