Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded YTW x 6 each

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

Supine Ring Row x 5-10

Overhead Medball Slam x 5

B) For Time:

50/40 Calorie Row/Bike

4-8-12-16-12-8-4

Toes to Bar

Wall Balls

*Perform 5 Double Push Up Burpee Between Each Set (https://www.youtube.com/watch?v=4ZKltPnLiW8)

C) If time permits

2 Sets:

20 Shoulders Elevated Butterfly Banded Hip Thrusts @2112

12 Single Arm Bent Over DB Row @2111 Each

20-30 Seconds Side Plank Each

Competition

Metcon (Time)

A) 2 Sets:

Banded YTW x 6 each

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

Supine Ring Row x 5-10

Overhead Medball Slam x 5

B) For Time:

50/40 Calorie Ski

5-10-15-20-15-10-5

Toes to Bar

Wall Balls

*Perform 5 Ring Muscle Up Between Each Set

C) 2 Sets:

20 Shoulders Elevated Butterfly Banded Hip Thrusts @2112

15 Reverse Hypers (controlled reps)

10 Single Arm Bent Over DB Row @2111 Each

1 Minute Side Plank Star Leg Lifts Each

15 Banded DB Triple Threat (Light)

20 Cossack Squat (10/10)