Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 Sets:

Prone Blackburns x 5

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

PVC Overhead Squat @3111 x 6-8 each

For Time:

Run 200m

3 Rds

10 Sit Ups

10 Dips/Push Ups

20 Double Unders

200m Row

3 Rds

10 Sit Ups

10 Push Press 115/75

20 Double Unders

400m Run

2 Rds

10 Sit Ups

10 Dips/Push Ups

20 Double Unders

400m Row

2 Rds

10 Sit Ups

10 Push Press 115/75

20 Double Unders

600m Run

1 Rd

10 Sit Ups

10 Dip/Push Ups

20 Double Unders

600m Row

1 Rd

10 Sit Up

10 Push Press 115/75

20 Double Unders

Competition

Metcon (Calories)

2 Sets:

Prone Blackburns x 5

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Single Arm Overhead Squat @3111 x 6-8 each

B) 4 Sets:

5 Back Squat @ 55-75%

50 ft. Sled Push

C) 4 Sets:

Close Grip Bench Press x 8-6-4-4

Wt. Supinated Grip Pull Up x 4-8

3 Sets:

Forearm Plank to Extended Plank x 10

Pendlay Row x 6

Parallette Leg Lifts x 10 each (https://www.youtube.com/watch?v=wKJn7mr9oQc)

Single Arm DB Row x 12 each

Hollow Flutter Kicks x 30 Seconds

D) 4 sets

50 seconds Row for Calories

10 seconds Rest

Rest 2 minutes

4 sets

50 seconds Ski for Calories

10 seconds

Rest 2 minutes

4 sets

50 seconds Bike for Calories

10 seconds Rest

Rest 2 minutes and Repeat