Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Sumo Deadlift

6-4-2-4-6

Metcon (No Measure)

3 Sets:

30 yard sled push

30 yard backwards sled drag

8 each Prone single arm alternating from top db row

4 way db shoulder complex x 8 each (front raise, lateral raise, bent over lateral raise, upright row to shoulder press)

Competition

2k Row (Time)

Max Effort 2k Row

A: Push/Pull

3 Sets:

Incline Bench Press x 15-20 (1st 2 sets leave 2 reps in tank, set 3 perform amrap)

Bulgarian Split squat x 8 ea.

Bulgarian split rdl x 8 ea.

B: Metcon (No Measure)

3 Sets:

30 yard sled push

30 yard backwards sled drag

8 each Prone single arm alternating from top db row

4 way db shoulder complex x 8 each (front raise, lateral raise, bent over lateral raise, upright row to shoulder press)

Hollow Rock x 15 Seconds on/10 seconds off x 3