Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform

600m Run or 750m Row or 1.25 mile Bike

42 Bench Press 135/95 (Partner Holds Top Ring/Stationary Dip Support or Tall Plank

63 Russian KB Swing (Partner Holds L-Sit/Tuck)

400m Run or 500m Row or 1 Mile Bike

30 Bench Press (Partner Holds)

45 Russian KB Swing (Partner Holds)

200m Run or 250m Row or .5 mile bike

18 Bench Press (Partner Holds)

27 Russian KB Swing (Partner Holds)

Competition

Metcon (Time)

With a Partner Perform

600m Run or 750m Row or 1.25 mile Bike

42 Bench Press 155/105 (Partner Holds Top Ring Support or Tall Plank (if redoing 21.3/4 perform tall plank)

84 Russian KB Swing (Partner Holds Parallette L-Sit)

400m Run or 500m Row or 1 Mile Bike

30 Bench Press (Partner Holds)

60 Russian KB Swing (Partner Holds)

200m Run or 250m Row or .5 mile bike

18 Bench Press (Partner Holds)

36 Russian KB Swing (Partner Holds)

B) 3 Sets:

Wt. Strict Pull Up x 5-3-1

Goblet Cossack Squat x 6-8 each

B) 2 Sets:

Prone Incline Batwing Row x 6-8

Prone Incline DB Lateral Raise x 15-20

Single Leg Reverse Hyper x 20 seconds (slow and controlled use light weight, goal is to offset all the hip extensions for yesterday)

C) 2 Sets:

Banded Curls x 50

Banded Triceps Extension x 50