Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 3 Sets:

Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc)

Iso YTW Hold x 15 Seconds Each

Banded Triple Threat x 5

Supinated Grip Band Pull a Parts x 10

Banded Straight Arm Pull Downs x 10

Into:

3 Sets:

5 Squat Jumps

10 Single Leg DB/KB RDL Each

15 Banded Glute Bridge

5 Overhead Medball Slams

B) For Time:

50 Sit Ups

40 Mountain Climbers

30 Toe to Bar

20 Pull Ups

15 Supine Ring Row

10 Strict Pull Ups

Rest Until 15 Minute Mark

For Time:

10 Strict Pull Ups

15 Supine Ring Row

20 Pull Ups

30 Toe to Bar

40 Mountain Climbers

50 Sit Up

Competition

Metcon (Time)

A) 3 Sets:

Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc)

Iso YTW Hold x 15 Seconds Each

Banded Triple Threat x 5

Supinated Grip Band Pull a Parts x 10

Banded Straight Arm Pull Downs x 10

Into:

3 Sets:

5 High Box Jumps

10 Single Leg DB/KB RDL Each

15 Banded Glute Bridge

5 Overhead Medball Slams

B) For Time:

60 Sit Ups

50 Toes to Bar

40 GHD Sit Ups

30 Pull Ups

20 Strict Pull Ups

10 Bar Muscle Ups

Rest Until 15 Minute Mark

For Time:

10 Bar Muscle Ups

20 Strict Pull Ups

30 Pull Ups

40 GHD Sit Ups

50 Toes to Bar

60 Sit Up

Optional Additional

3-5 Sets: (EMOM)

Minute 1 = 12-18 Calorie Bike

Minute 2 = 25-50 ft. Handstand Walk

Minute 3 – 3-6 Sandbag/Stone to Shoulder