Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

600m Run

18 Landmine RDL (https://www.youtube.com/watch?v=Wwcy2dS2Nj8)

25 ft. Crab Walk

6 Goblet Cossack Squat (3/3)

25 ft. Crab Walk

400m Run

15 Landmine RDL

25 ft. Crab Walk

12 Goblet Cossack Squat (6/6)

25 ft. Crab Walk

200m Run

12 Landmine RDL

25 ft. Crab Walk

18 Goblet Cossack Squat (9/9)

25 ft. Crab Walk

100m Run

9 Landmine RDL

25 ft. Crab Walk

24 Goblet Cossack Squat

25 ft. Crab Walk

*Crab Walk Subs = Reverse Plank Toe Touches or Reverse Plank Marches

Competition

Metcon (No Measure)

Body Flow

30 Seconds Neck Rolls (R/L)

30 Seconds Shoulder Rolls (Forward/Backward)

30 Seconds Small Arm Circles (Forward/Backward)

30 Seconds Big Arm Circles (Forward/Backward)

30 Seconds Lateral Band Walk

30 Seconds Knee Circles (R/L)

30 Seconds Ankle Circles (Right Foot/Left Foot)

30 Seconds Eccentric Calf Raises @3111

1 Minute Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

1 Minute Dynamic Squat Stretch

1 Minute Alternating Step back Lunges

1 Minute Inchworms

1 Minute Alternating Calf Stretches (In Downward Dog Pose)

30 Seconds Deadbugs

30 Seconds Birddogs (Each Side)

1 Minute Hip Bridges

Into

3 Sets: @Easy Pace

1 Minute Banded Step Overs

1 Minute Cossack Squats

1 Minute EZ Bike

1 Minute Alternating Leg V-Ups

1 Minute Rest

*Feel free to spend more time in any pose/stretch that you want!