Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded YTW + Snow Angels x 5 each (https://www.youtube.com/watch?v=4HMNr88xZ6Y)

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

Supine Ring Row x 5-10

Russian KB Swing x 10

Overhead Medball Slam x 5

B) For Time:

1500m/1200K Row

Into

5 Rds

15 Pull Ups

5-4-3-2-1 Power Clean or Deadlift

*Choose weight, goal is to build each round.

C) If time permits

2 Sets:

20 Shoulders Elevated Banded Hip Thrusts @2112

15 Single Arm Bent Over DB Row @2111 Each

20-30 Seconds Side Plank Each

Competition

Metcon (Time)

A) 2 Sets:

Banded YTW + Snow Angels x 5 each (https://www.youtube.com/watch?v=4HMNr88xZ6Y)

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

Supine Ring Row x 5-10

Russian KB Swing x 10

Overhead Medball Slam x 5

B) For Time:

1500m/1200K Row

Into

5 Rds

15 Pull Ups

5-4-3-2-1 Power Clean

*Start @ 70-75% and build each set.

C) 2 Sets:

20 Shoulders Elevated Banded Hip Thrusts @2112

15 Single Arm Bent Over DB Row @2111 Each

1 Minute Side Plank Each

15 Banded DB Triple Threat (Light)

20 Cossack Squat (10/10)