Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

500m Row

63 Sit Ups

400m Run

500m Row

45 Sit Ups

400m Run

500m Row

27 Sit Ups

400m Run

Competition

Metcon (No Measure)

Active Recovery

: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 Cossack Squats

1:00 Dynamic Squat Stretch

1:00 Air Squats

1:00 Hand Release Push Ups

1:00 Bodyweight RDLs

:30 Sit Ups

:30 Cat Cow Exercises

:30 Reverse Sit Ups

1:00 Upward Dog to Downward Dog Transitions

3 Sets: @Easy Pace

:30 Jumping Jacks or Single Unders

:30 Glute Bridge

1:00 Alternating Box Step Ups

1:00 Bike or Row