Wednesday, January 10, 2018

CrossFit Surge – 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