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 Push Ups

25 KB Swings 70/55

25 Burpee Over Bar

Competition

Metcon (Time)

With a Partner Perform For Time:

100 Sumo Deadlift High Pull 115/75

100 Deficit Handstand Push Ups 4/2″

100 Toe to Bar

100 Hand Release Push Ups

100 KB Swings 70/55

100 Burpee Over Bar

B) 3 Sets:

Fat Bar JM Press x 5-7

Prone Incline Banded KB Batwing Row x 10-8-6

Prone Incline DB High Row x 12

GH Raise x 8-10

C) 3 Sets:

Single Arm DB Upright Row x 8 each

Iso Dynamic DB Lateral Raise x 8

Banded Front Raise to Band Pull a Part x 8

GHD Hip Extension x 15-20

D) 3 Sets:

Banded Fat Bar Curl @2111 x 10

Front Raise with wrist extension x 12

Straight Arm Flyes x 10

Prone Kneeling Plank w/banded Hamstring Curl x 20