Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Single Arm DB Upright Row x 8 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med Ball Vertical Toss x 5

B) 3 Sets:

21 Wall Ball

18 Power Clean 135/95

12 Seated Leg Lifts Over KB/DB (https://www.youtube.com/watch?v=MfBuRto8t70)

9 Box Jump Overs 24/20

Rest 2 Minutes

Rest 5 Minutes

C) For Time:

1500m Row or 1.5 Mile Bike

*Every 250m or .3 miles Perform 5 Gymnasties (Burpee + Pull Up + Knee to Elbow)

Competition

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Single Arm DB Upright Row x 8 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med Ball Vertical Toss x 5

B) 3 Sets:

21 Wall Ball

18 Power Clean 135/95

12 GHD Sit Up

9 Box Jump Overs 24/20

6 Muscle Up

Rest 2 Minutes

Rest 5 Minutes

C) For Time:

1500m Row or 1.5 Mile Bike

*Every 250m or .3 miles Perform 5 Karolyi (Burpee + Pull Up + Knee to Elbow + Pull Over)