Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

4 Sets: (EMOM)

Minute 1 = 12/10 Calorie Row

Minute 2 = 12-15 Incline DB Press

Minute 3 = 12/10 Calorie Bike

Minute 4 = Max Rep DB Skull Crushers

Minute 5 = 60 Double Unders

Minute 6 = Max Rep DB Curls

Minute 7 = Rest

Metcon (No Measure)

:30 Neck Rolls (R/L)

:30 Shoulder Rolls (Forward/Backward)

:30 Small Arm Circles (Forward/Backward)

:30 Big Arm Circles (Forward/Backward)

:30 Hip Circles (R/L)

:30 Knee Circles (R/L)

:30 Ankle Circles (Right Foot/Left Foot)

:30 Calf Raises

1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

1:00 Alternating Cossack Squats

1:00 Alternating Lunge Elbow to The Floor

1:00 Air Squats

:30 Thoracic Rotations (R/L)

:30 Cat Cows

:30 Birddogs (Each Side)

1:00 Upward Dog to Downward Dog Transitions

3 Sets: @Easy Pace

:30 Burpee

:30 Mountain Climbers

1:00 Step Back Lunges

1:00 Jump Rope

*Feel free to spend more time in any pose/stretch that you want!