Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

50-40-30-20-10 Double Unders

50-40-30-20-10 Sit Up

*Perform 8 Shoot Through Between Rounds

Competition

Metcon (No Measure)

Bend/Swing/Roll

5 rounds not for time

:20s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236

16 ring support swings https://vimeo.com/181499957/25e31478dc

:30s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1

10x bar jump to hollow-> glide-> arch -> pull to shins

https://vimeo.com/191318767/201386ddae

16x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe

10x tuck rocking muscle ups https://vimeo.com/190960468/f67a9777f7

** scale with 5-10x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5