Tuesday, April 3, 2018

CrossFit Surge – 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