Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

With a Partner Perform For Time:

150′ Seal Walk

150′ DB Front Rack Walking Lunge

100 Partner MB Sit Ups

60 Inverted Barbell Row (As horizontal as possible)

150′ DB Front Rack Walking Lunge

150′ Seal Walk

Competition

Metcon (Time)

With a Partner Perform For Time:

150′ Handstand Walk

150′ DB Front Rack Walking Lunge (50/35)

100 Toe to Ring

50 Bar Muscle Up

150′ DB Front Rack Walking Lunge

150′ Handstand Walk

A: Clean Pulls/Bar Pull Overs

Clean Pulls 3×5 @ 90,95,100

Bar Pull Overs 3 x 30 Seconds

B: Deadlift

3×10 (RPE 6-7)

C: Push/Pull/Midline

3 Sets:

10 Close Grip Barbell Bench Press

15 Barbell Bent Over Rows

20 Dumbbell Floor Presses

15 MB GHD Sit Up

10 Reverse Hypers