Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) Agility Essentials/Performance Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes: 75/60 Calorie Row In Remaining Time AMRAP: 3 KB Swings 3 Toe to Bar 6 KB Swing 6 Toe To Bar 9 Toe to Bar 9 KB Swings 12…12…15…15…ect. Competition Task specific...Read More
Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: Banded lateral Walk x 10 yards ea. High Box Step Up x 6-8 ea. Band Pull a Parts x 10-15 Scapular Push Ups x 10-12 Essentials/Performance Strength A: Warm Up Barbell Complex 1 Set 10 Clean Grip RDL 10 Clean Grip Bent...Read More
Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: PVC Pass Through x 10 Overhead Squat x 8 Kossack Squat x 6 ea. Bulgarian Split Squat to Rolling Couch Stretch x 5 @33×0 Essentials/Performance Unilateral Leg Strength 3 Sets: Tempo DB Split Squat x 10 each @3131 Rest 60 Seconds Hip...Read More
Surge Elite Performance & Fitness – ENDURANCE Bring water! Hydrate the day before. Warm-up DRLZ: Warm-up (No Measure) Run Drills and Dynamic WarmupGlute, Hamstring, Quad, Hip, and Shoulder Activation Endurance MS: Metcon (Time) 10 x 200m w/ 3 minutes of full rest. You should be able to hit every 200 with maximum effort, hence the...Read More