Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 set

Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM)

Banded Face Pulls x 15

12 KB Sumo RDL + 12 KB Goblet Step Up (6/6)

Wall Supported Handstand x 20-30 Seconds

B) 4 Sets:

Back Squat x 5 @ 50-65%

10/8 Calorie Row Sprint

C) For Time:

25-20-15-10-5 Feet Anchored Wt. Sit Ups

50-40-30-20-10 Wall Ball

Competition

Metcon (Time)

2 set

Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM)

Banded Face Pulls x 15

12 KB Sumo RDL + 12 KB Goblet Step Up (6/6)

Wall Supported Handstand x 20-30 Seconds

B) 3 Sets:

Double KB Front Rack Tempo Squat x 5 @3331

Medball Deadbug x 30 seconds

C) 3 Sets:

Shoulder Press x 5 (RPE 6-7)

Single Arm DB Push Press x 10

D) 3 Sets

Front Squat x 4 @ 65-75% of Front squat

Back Squat x 8

10/8 Calorie Bike Sprint

E) For Time:

25-20-15-10-5 GHD Sit Up

50-40-30-20-10 Wall Ball