Thursday, March 18, 2021

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

4 Sets:

50 ft. Plate Push

25 ft. Lid Seal Walk or bear crawl

10 Slamball Clean to Slam Ball or Plate Clean to Overhead

25 ft. Lid Seal Walk or bear crawl

50 ft. Plate Push

Rest 2 Minutes Between Sets

*Goal is to finish between 3:30-4 minutes. Adjust accordingly so you can finish in that time frame.


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


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!