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 Rolling Triceps Extensions

3 = Banded Curls

4 = Banded Triceps Extension

Metcon (Time)

With a Partner Perform:

For Time:

50 Handstand Push Ups

50 Deadlift 185/125

50 Pull Up

50 Box Jump Overs 30/24

50 Pull Up

50 Deadlift

50 Handstand Push Up

B) 2 Sets:

Tall Kneeling Landmine Press x 6 each @ 2111

Landmine Row x 8 each @ 2111

Into

Tempo Sandbag Squat x 8-10 @32×1

C) 2 Sets:

Supinated Grip Strict Pull Up x 6-8

Bent Over DB Lateral Raise x 15

Seated Banded Hamstring Curl x 25

D) 2-3 Sets:

Parallette Lean Back Over/Under Reverse Crunches x 20

DB Zottman Curl x 8-12

Prone DB Tate Press x 8-12

Hollow Hold x 30-45 Seconds