Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform

10 Rds For Time:

DB Bench Press

Front Squat or Front Rack Lunge

3 Rope Climb

*For Bench Press and Front Squat or Lunge. If performing lunge reps are each leg. Perform the following reps. You choose weight to use each set. Partners alternate movements.

Rds 1-2 = 10 reps

Rds 3-4 = 8 reps

Rds 5-6 = 6 reps

Rds 7-8 = 4 reps

Rds 9-10 = 2 reps

Metcon (Time)

With a Partner Perform

10 Rds For Time:

DB Bench Press

Front Squat or Front Rack Lunge

3 Rope Climb

*For Bench Press and Front Squat or Lunge. If performing lunge reps are each leg. Perform the following reps. You choose weight to use each set. Partners alternate movements.

Rds 1-2 = 10 reps

Rds 3-4 = 8 reps

Rds 5-6 = 6 reps

Rds 7-8 = 4 reps

Rds 9-10 = 2 reps

B) 3 Sets:

Wt. Strict Pull Up x 6-4-2

Goblet Cossack Squat x 6-8 each

B) 2 Sets:

Prone Incline Batwing Row x -6-8

Reverse Hyper x 20 seconds (slow and controlled use light weight, goal is to offset all the hip extensions for yesterday)

C) 2 Sets:

Banded Curls x 50

Banded Triceps Extension x 50