Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
With a running clock perform:
Minutes 0-5:
Accumulate 3 Minute Plank Hold
Minute 5-10:
90 Russian KB Swings 70/55
Minutes 10-15:
800m Run
Minutes 15-20:
70 Single DB Box Step Ups 45/30 (20″ Box)
Minute 20-25:
60 Calorie Row
Now same format but with 3 minute windows
Minute 25-28:
Accumulate 2 Minute Plank Hold
Minute 28-31:
60 Russian KB Swings
Minute 31-34:
400m Run
Minute 34-37:
40 Single DB Box Step Ups
Minute 37-40:
40 Calorie Row
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 Jump Rope
:30 Mountain Climbers
1 Minute Step Back Lunges
1 Minute EZ Bike