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 1 minute Jump Rope B) For Time: (10 Minute Cap) 3 Rds: 10 Strict Handstand Push Up 10 DB Hang...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 50 Sit Ups 25 Supine Row 400m Run 40 Sit Ups 20 Supine Row 300m Run 30 Sit Ups 15 Supine Row 200m Run 20 Sit Ups 10 Supine Row 100m Run 10 Sit Ups 5 Supine RowRead More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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) 2 Sets: AMRAP in 5 Minutes 300/250m Row...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Bent Over Scarecrows x 5 (https://www.youtube.com/watch?v=t6V0gLFrWKM) Banded Lateral Steps with PVC Overhead Hold x 10 each Scapular Pull Ups x 5 Arch/Hollow Swings x 5 1/2 Moon Overhead Medball Slam x 10 (5/5) B) 3 Sets: Set 1 =...Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) A) Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each) 10 Supinated Grip Band Pull a Parts 10 Steps Banded Monster Walk Forward/Backwards (Each) 10 Supinated Grip Diagonal Band Pull a Parts 10 Banded Glute Bridges (Just below knee) 10 Supinated Grip Elbows by...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 4 Rds (Each Partner Pushes Sled 2 Rds) With a Partner Perform: AMRAP 50 ft. Sled Push/Plate Push AMRAP Handstand Push Ups Rest 2 Minutes B) For Time: 200m Run 30 Wall Ball 50 KB Swing 70/55 or Single Arm DB Snatch 6 Rope Climb...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) A) 2 Sets: Push Up + Scapular Push Up x 5 Banded Face Pulls x 10 Barbell RDL x 3 Barbell Bent Over Row x 3 Barbell Upright Row x 3 Barbell No Dip Hang Muscle Clean x 3 Barbell Shoulder Press x...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes 1000m Row In Remaining Time: 12 Single Arm Russian KB Swing (6/6) 12 Air Squat 12 Side Kick Through (6/6) (https://www.youtube.com/watch?v=1jCudOtlLsc)Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded Scapular Push Up (Focus on Protraction of the Shoulder blades)(https://www.youtube.com/watch?v=JC7dwLJ8MsU) 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...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded YTW x 6 each Banded PVC Overhead Squat x 5 Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 B) 4 Sets: 3 Position Power Snatch (High hang, at knees, floor) C) For Time 2 Rds:...Read More
