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) For time: 30 Wall ball 30 Sit-ups 30 Box jump, 24/20 30 Push-ups 30 Power Clean 135/95 30 Double-unders 30 Dumdbell Thrusters, 35/25 30 Pull-ups 30 Overhead Squat 95/65 30 Kettlebell swings, 55/35 30 Push press 95/65 30 Ring Dips 30 Sumo deadlift high pull 95/65...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 2 Sets: Foam Roll Serratus Wall Slide x 5 (https://www.youtube.com/watch?v=8jOPBCorATw) Tempo Push Up with Protraction x 5 @ 3012 (https://www.youtube.com/watch?v=gV00fVrrz4w) Medball Squeeze Glute Bridge x 10-15 Medball Stir the Pots x 8-12 each B) 3 Sets: DB Incline Press x 8-10 Bulgarian Split Squat x...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes 25 ft. Burpee Broad Jump or Burpee + 2 forward walking lunges 5 Slam Ball Squat Clean to Slam Ball 25 ft. Lid Seal Walk 10 Double DB Alternating DB Row (5/5) (https://www.youtube.com/watch?v=UKjQMYiQnS0) Metcon (No Measure) gymnasticsRead More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Distance) A) 2 Sets: 1 Minute Jump Rope (no shoes) 8 Point Plank x 15-20 Seconds Heels Elevated Hamstring Curls x 10-15 (https://www.youtube.com/watch?v=t5htLdxEKx0) PVC Overhead Squat x 5 B) 3 Sets: Overhead Squat @ 2111 x 5 C) 3-4 Sets: 10 Box Jump or Step Ups Alternating...Read More

Surge Elite Performance & Fitness – RowingRead More

Surge Elite Performance & Fitness – CROSSFIT Metcon (2 Rounds for reps) A) 2 Sets: Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc) Iso YTW Hold x 15 Seconds Each Banded Triple Threat x 5 Banded Straight Arm Pull Downs x 10 Side Plank Reach Throughs @3131 x 5 each Into: 2 Sets: 10 Hip Extensions or Good Mornings...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) inated 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 Rotation 10 Single Leg Banded Glute Bridges (Each) 10 Overhead Band...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Reps) With a Partner Perform: 2 sets AMRAP in 12 minute 250 Double Unders 70 Single DB Step Ups 50/35 60 Dips 50 Wall Balls In Remaining Time Max Burpee box jump overs 24″/20″ *Partner 1 performs given movement *Partner 2 can switch in at...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Foam Roll Serratus Wall Slide x 5 (https://www.youtube.com/watch?v=8jOPBCorATw) Tempo Push Up with Protraction x 5 @ 3012 (https://www.youtube.com/watch?v=gV00fVrrz4w) Medball Squeeze Glute Bridge x 10-15 Medball Stir the Pots x 8-12 each B) AMRAP in 6 Minutes 5 Front Squat (Goblet Squat) or Overhead Squat...Read More