Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 3 Sets:
Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc)
Iso YTW Hold x 15 Seconds Each
Banded Triple Threat x 5
Banded Straight Arm Pull Downs x 10
Side Plank Reach Throughs @3131 x 5 each
3 sets
4-6 Nordic Drops
12 Single Leg Foot elevated Glute Bridge (each side)
10 Single Leg KB/DB RDL each or Split Stance RDL
10-1 For Time:
Burpee
Toe to Bar
Box Jump Overs
Metcon (AMRAP – Rounds and Reps)
A) 3 Sets:
Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc)
Iso YTW Hold x 15 Seconds Each
Banded Triple Threat x 5
Banded Straight Arm Pull Downs x 10
Side Plank Reach Throughs @3131 x 5 each
Into:
With a running clock perform:
0-5 Minutes
AMRAP in 5 Minutes
9/7 Calorie Row
12 Toes to Bar
Into:
5-10 Minutes
AMRAP in 5 Minutes
9/7 Calorie Row
6 Bar Muscle Ups
Into:
10-15 Minutes
AMRAP in 5 Minutes
9/7 Calorie Row
12 Toes to Bar
6 Bar Muscle Ups
*Restart on rower at top of each 5 minutes no matter where you were.
C) 3-4 sets
15 Single Leg Foot elevated Glute Bridge (each side)
10-15 GH Raises
12-15 Single Leg KB/DB RDL each
15 Reverse hypers (light/moderate weight