10
Jan
Wednesday, January 10, 2018
Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance Metcon
A: 3 Position Bench Press/Walking Lunge
3 Sets:
3 Position Bench (Wide, medium, close) x 6
KB or DB Walking Lunge x 20 Steps (For Load, AHAP)
B: Back & Shoulders
3 Sets:
Prone Flat Bench Barbell Row x 6-8
Iso YTW Hold x 15-20 Seconds each
C: Squat/Posterior/Midline
3 Sets:
Tempo Goblet 1 1/4 Squat @3011 x 6-8
Tempo Hip Ext. @1115 x 8-10
Side Plank Hold x 60 Seconds ea.
Competition
Metcon (Time)
8 Rds For Time:
20/15 Calorie Bike
12 Toe to Bar
20 Hand Release Push Ups