Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
For Time:
200m Run
50 Over Pull Up Bar Med ball toss
50 ft. Seal Walk or Bear Crawl
400m Run
40 Over Pull Up Bar Med ball toss
50 ft. Seal Walk or Bear Crawl
600m Run
30 Over Pull Up Bar Med ball toss
50 ft. Seal Walk or Bear Crawl
Competition
Metcon (No Measure)
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Hip Bridges
1:00 Alternating Spiderman Lunges
1:00 Cossack Squats
1:00 Dynamic Squat Stretch
:30 Supermans
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
3 Sets: @Easy Pace
:30 Jumping Jacks
:30 Hand Release Push Ups
1:00 Air Squats
1:00 Step Back Lunges
***Feel free to spend more time in any pose/stretch that you want!