Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

1000m Row

80 Sit Ups

60 Russian KB Swings

40 DB Renegade Row (20/20)

100 ft. Double DB Bear Crawl (Keep hips low inline with shoulders)

Competition

Metcon (No Measure)

Body Flow

30 Seconds Neck Rolls (R/L)

30 Seconds Shoulder Rolls (Forward/Backward)

30 Seconds Small Arm Circles (Forward/Backward)

30 Seconds Big Arm Circles (Forward/Backward)

30 Seconds Lateral Band Walk

30 Seconds Knee Circles (R/L)

30 Seconds Ankle Circles (Right Foot/Left Foot)

30 Seconds Eccentric Calf Raises @3111

1 Minute Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

1 Minute Dynamic Squat Stretch

1 Minute Alternating Stepback Lunges

1 Minute Inchworms

1 Minute Alternating Calf Stretches (In Downward Dog Pose)

30 Seconds Deadbugs

30 Seconds Birddogs (Each Side)

1 Minute Hip Bridges

Into

3 Sets: @Easy Pace

1 Minute Banded Step Overs

1 Minute Cossack Squats

1 Minute Burpees

1 Minute Alternating Leg V-Ups

1 Minute Rest

*Feel free to spend more time in any pose/stretch that you want!