Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 1 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU) Banded Diagonal Pull a Parts x 10 each Banded Good Mornings x 10 Medball Vertical Toss x 5 3 Sets: Back Rack Lunge x...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Complete: A) For Time: 30/25 Calorie Row/Bike into 100 Hang Power Snatch 65/45 50 Burpee 100 Sumo Deadlift High Pull 65/45 50 Walking Lunges *May break up as you wish, 1 partner works at time. Rest 4 Minutes B) For Time: 100 Double...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Banded Good Morings x 15 Tall Plank Lid Lateral Leg Slide x 10-15 5 Medball Squat Jump to Overhead Vertical Toss 5 Sets (Every 2 Minutes) 3 Clean...Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) Recovery day or if you feel you’d like to move perform the following at 60-70% effort :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...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Iso YTW Hold x 15 Seconds Each Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 Single Arm Overhead Squat @3111 x 6-8 each Reverse V-Ups x 10-15 3 Sets: 3 Minutes on/1:30...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 1 Sets: Elbow on Knee DB/Plate External Rotation x 10-12 Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 12 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 Shoulder Elevated Single Leg Glute Thrust x 8-10...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 1 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU) Banded Diagonal Pull a Parts x 10 each Banded Good Mornings x 10 Medball Vertical Toss x 5 B) 3...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Scapular Pull Up @1211 x 8-10 Tall Plank Lid Lateral Leg Slide x 10-15 5 Medball Overhead Slam to Medball Vertical Toss B) 5 Sets (Every 2 Minutes)...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 200m Run 50 Over Pull Up Bar Med ball toss 50 ft. Seal Walk or Bear Crawl 400m Run 40 Over Pull Up Bar Med ball toss 50 ft. Seal Walk or Bear Crawl 600m Run 30 Over Pull Up Bar Med ball toss...Read More
