Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform For Time:

50-40-30-20-10

KB Sumo Deadlift High Pull

Handstand Push Up/Push Up

KB Front Rack Lunge

*Perform 8 Bar Muscle Ups or 20 Pull Ups Between Each Round (1 Partner works at a time)

Competition

Metcon (Time)

With a Partner Perform For Time:

50-40-30-20-10

Axle Bar Sumo Deadlift High Pull 115/75

Handstand Push Up

Axle Bar Front Rack Lunge

*Perform 12 Bar Muscle Ups Between Each Round (1 Partner works at a time)

B) 2 Sets:

Tall Kneeling Landmine Press x 6 each @ 2111

Ring YTW x 6 each

B) 3 Sets:

DB Bench x 12

Rest 20 Seconds

Hand on Medball Traveling Push Ups x 10 (5/5)

Rest 20 Seconds

Strict Ring Dip x Max Reps

C) 3 Sets:

Bent Over Gorilla Row x 8-10 each

Rest 20 Seconds

Dynamic Sled Row x 6-8

Rest 20 Seconds

Supine Ring Row x Max Reps (Get as Horizontal As Possible)

D) 4 Sets:

Hanging Banded Knee Raises x 10-12

Russian Twist x 10-12 Each

Hollow Flutter Kicks x 30 Seconds

Rest 90 Seconds