Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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...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) With a Partner Perform 600m Run or 750m Row or 1.25 mile Bike 42 Bench Press 135/95 (Partner Holds Top Ring/Stationary Dip Support or Tall Plank 63 Russian KB Swing (Partner Holds L-Sit/Tuck) 400m Run or 500m Row or 1 Mile Bike 30 Bench Press (Partner...Read More
Surge Elite Performance & Fitness – CROSSFIT () Metcon (Time) https://www.youtube.com/watch?v=d_4UoIoMXFw 21.3 Rx’d For total time: (15 minute cap) 15 Front squats 95/65 30 Toe to Bar 15 Thrusters 95/65 1 Minute Rest 15 Front squats 30 Chest to Bar pull-ups 15 Thrusters 1 Minute Rest 15 Front squats 30 Bar Muscle Ups 15 Thrusters...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Reps) 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 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Jump Squats x 5 B) 3 Sets: 5 DB Renegade Row Each 7 Double...Read More
Surge Elite Performance & Fitness – Surge Muscle 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 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Jump Squats x 5 B) 3 Sets: 5 DB Renegade Row Each 7 Double DB...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded YTW x 6 each Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 Supine Ring Row x 5-10 Overhead Medball Slam x 5 B) For Time: 50/40 Calorie Row/Bike 4-8-12-16-12-8-4 Toes to Bar Wall Balls *Perform...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 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 side external...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform 10 Rds For Time: DB Bench Press Front Squat or Front Rack Lunge 3 Rope Climb *For Bench Press and Front Squat or Lunge. If performing lunge reps are each leg. Perform the following reps. You choose weight to use each set....Read More
