Surge Elite Performance & Fitness – CROSSFIT Metcon (2 Rounds for time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 10 Wall Balls for Height Supine Ring Scapular Rows x 5 Supine Ring Row x 5 @2111 10 Single Arm Hand to Hand Russian KB Swings 5 Medball Overhead Slam...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 Goblet Squat @2211 x 5 Alternating Single Leg V-Ups x 10 ea. B) 4 Rds: Barbell/DB Complex (Build each set) 5 Deadlift 5...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) A) 1 Sets: Bent Over Banded Row (https://www.youtube.com/watch?v=DgPGoJ7PM1k) x 10 Single Arm DB Upright Row x 12 Tempo Push Up w/3 second hold 2″ off the ground @ 2311 x 5 Scapular Pull Ups x 5 Arch/Hollow Swings x 5 Squat Jump x...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 1 set Elevated Heel Taps x 5 each @ 2111 (https://www.youtube.com/watch?v=fkyKax6TPpE) Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Banded Good Mornings x 10 Banded Diagonal Pull a Parts x 10 each Shoulders Elevated on Medball Banded Hip Thrusts x...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) With a Partner Perform: A) (0-9) AMRAP in 9 Minutes 7 Bench (choose weight) 7 DB Burpee Deadlift 7 Medball Sit Up tosses to partner *Partners alternate movements B) (10-19) Pick one: 1) 1 Mile Run (alternating 200m) 2) 100 Calorie Bike 3)...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 10 Wall Balls for Height Supine Ring Scapular Rows x 5 Supine Ring Row x 5 @2111 10 Single Arm Hand to Hand Russian KB Swings 5 Medball Overhead Slam to Medball Vertical...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 600m Run 18 Landmine RDL (https://www.youtube.com/watch?v=Wwcy2dS2Nj8) 25 ft. Crab Walk 6 Goblet Cossack Squat (3/3) 25 ft. Crab Walk 400m Run 15 Landmine RDL 25 ft. Crab Walk 12 Goblet Cossack Squat (6/6) 25 ft. Crab Walk 200m Run 12 Landmine RDL 25 ft....Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Wall Press Dead Bug x 5 each Blackburns x 5 Push Up + Scapular Push Up x 5 Banded Face Pulls x 10 B) 8 Sets or Less Close Grip Bench Press x 3 (Build to today’s 3 RM) 3 Rds For Time:...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 10-1 For Time: Kneeling Up Downs Each (https://www.youtube.com/watch?v=uKIL9olMWcA) Plate Russian Twist Each Burpee Hand Anchored Lateral Box/Bench Hops (https://www.youtube.com/watch?v=rgWyEAMyxHw) *20 Seconds Wall Sit Between Each Round Competition Metcon (No Measure) Body Flow 30 Seconds Neck Rolls (R/L) 30 Seconds Shoulder Rolls (Forward/Backward) 30 Seconds Small Arm...Read More
