Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
2 Sets:
PVC Pass Through x 10 ea.
Reverse V-Up x 15-20
Banded Triple Threat x 8 ea.
Medball Overhead Toss x 6
Essentials/Performance Strength
Push Press
4×4
*Goal to increase 5-10# from last week.
Essentials/Performance Metcon
Metcon (Time)
4 Sets:
3 Wall Climb
9 “Shoot Throughs”
12 Burpee to 10″ Jump
Rest 1:1
Competition Metcon
Metcon (Time)
4 Sets:
6 Wall Climb
12 Handstand Push Up
9 Ring Dip
12 Burpee to 10″ Jump
Rest 1:1