Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

4 Sets: (EMOM)

Minute 1 =12-16/9-14 Calorie Row

Minute 2 = 16-24 Curtsy Lunge (8-12 each)

Minute 3 = 12-15/9-12 Calorie Bike

Minute 4 = 16-24 Renegade Row (8-12 each)

Minute 5 = 200m Run

Minute 6 = Rest

Competition

Metcon (No Measure)

Active Recovery

:30 Neck Rolls (R/L)

:30 Shoulder Rolls (Forward/Backward)

:30 Small Arm Circles (Forward/Backward)

:30 Big Arm Circles (Forward/Backward)

:30 Hip Circles (R/L)

:30 Knee Circles (R/L)

:30 Ankle Circles (Right Foot/Left Foot)

:30 Calf Raises

1:00 Stepback Lunges

1:00 Lunge Elbow to the Floor

1:00 Air Squats

1:00 Inchworms

1:00 Bodyweight RDLs

:30 Flutter Kicks

:30 Russian Twists

:30 Alternating Leg V-Ups

1:00 Upward Dog to Downward Dog Transitions