Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 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 Zombie Squat x 5 PVC Overhead Squat x 5 B) 3 Sets: Overhead Squat @ 2111 x 6 C) 4 Sets: Hang Power...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 3 Sets: Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc) Iso YTW Hold x 15 Seconds Each Banded Triple Threat x 5 Supinated Grip Band Pull a Parts x 10 Banded Straight Arm Pull Downs x 10 Into: 3 Sets: 5 Squat Jumps 10 Single Leg DB/KB RDL Each...Read More
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 – CROSSFIT Metcon (Time) With a Partner Perform For Time: 50 Sumo Deadlift High Pull 85/60 50 Dips 50 Toe to Bar 50 Hand Release Push Ups 50 KB Swings 70/55 50 Burpee Over Bar 25 Sumo Deadlift High Pull 85/60 25 Dips 25 Toe to Bar 25 Hand Release...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Bent Over YTW x 8 each Medball Squeeze Glute Bridge x 10-15 8 Point Plank Hold x 20-30 Seconds ( https://www.youtube.com/watch?v=AQmrUrz559M) B) 4 Sets: Deadlift x 7-5-3-1 Push Press x 4-3-2-1 (Build each set) C) 3 Rds For Time: 21 Wall Ball 7 Burpee...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Banded Spanish Squat x 10-15 (https://www.youtube.com/watch?v=Yr4VIVYWp10) Supine Alternating High Elbow and Low Elbow Ring Row x 10-12 (5-6 each) Seated Banded Hamstring Curls x 20 (https://www.youtube.com/watch?v=0Jyb9AJIWGc) Top Dip Support Hold + Bottom Dip Hold x 5-10 Seconds (If unable...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) For Time 60/40 Calorie Row Then 7 Rds 12 Single DB Hang Clean & Jerk (6/6) 8 Burpee Over DB B) 2 Sets: (Time Dependent) Plate Front Raise x 10 Bent Over lateral Raise x 15 Wall Sit x 30-45 Goblet...Read More
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
