Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform: For Time: 50 Handstand Push Ups 50 Deadlift 185/125 50 Pull Up 50 Box Jump Overs 24/20 35 Pull Up 35 Deadlift 35 Handstand Push Up B) 4 Sets: (20 Seconds on/10 Seconds Rest) 1 = DB Zottman Curls 2 = DB...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 3 Sets: (EMOM) Minute 1 – Tall Plank Shoulder Taps @ 1111 x 30 Seconds Minute 2 – Scapular Pull Ups x 8-10 Minute 3 – Iso Handstand Hold x 20-40 Seconds or Double DB Overhead Hold x 20-40 Seconds Into: 3 Sets: (EMOM) Minute...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 4 Sets: 4 Bench Press (building) 4 Sumo Deadlift (Building) 1 Minute Row/Bike for Distance Rest 2 Minutes B) 3-4 Sets: AMRAP in 3 Minutes: 3 DB Man Makers 50/35 6 Dips 9 Wall Balls Rest 1 Minute (Resume where you...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: 20 seconds of Banded Palloff Hold LT 20 seconds of Banded Palloff Hold RT 30 seconds of Banded Lateral Steps LT 30 seconds of Banded Lateral Walk RT 30 seconds of Side Plank LT 30 seconds of Side Plank RT 20 seconds of...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: TKE x 15 Squat to Forward Lunge + Backward Lunge x 5 each Banded Good Morning x 15 Single Leg Glute Bridge w/3 second hold at top x 5 each B) For Time: 10 Deadlift 255/175 20 Pull Ups 30 Box Jumps 40...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform For Time: 6 Rds: (3 Rds Each) 10 Toe to Bar/Knee Raise/Sit Ups 10 Bench Press 95/65 Into: 6 Rds: (3 Rds Each) 9 Toe to Bar/Knee Raise/Sit Ups 8 Bench Press 115/75 Into: 6 Rds: (3 Rds Each) 8 Toe to...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 3 Sets: (EMOM) Minute 1 – Tall Plank Shoulder Taps @ 1111 x 30 Seconds Minute 2 – Scapular Pull Ups x 8-10 Minute 3 – Iso Handstand Hold x 20-40 Seconds or Double DB Overhead Hold x 20-40 Seconds Into:...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 10-1 For Time: Supine Ring Row Reverse Plank Cross Body Toe Touch (Each) 15 ft. Lateral Shuffle Metcon (No Measure) GymnasticsRead More

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 7 Sets: (EMOM) Minute 1 = 1 Rd of DT @ 115/75 Minute 2 = 50 Double Unders Minute 3 = 15/12 Calorie Row/Bike *DT = 12 Deadlift 9 Hang Clean 6 Push Jerk B) 3 Sets: 15 Barbell or DB Hip Thrusts 200m...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Reps) A) Perform 30 seconds on each side of the following movements… Station 1 – Banded Palloff Hold Station 2 – Banded Lateral Walk Station 3 – Single Leg Glute Bridge Hold Station 4 – Side Plank Hold Station 5 – Bulgarian Split Squat Roll...Read More