Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 Sets:

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

B) 5 Sets: (Alternating EMOM)

Minute 1 = Sumo Deadlift x 5

Minute 2 = Shoulders Elevated Hip Thrusts x 5-7

C) For Time:

80 Double Unders

50 Wall Ball

25 Burpee

60 Double Unders

40 Wall Balls

20 Burpee

40 Double Unders

30 Wall Balls

15 Burpee

Competition

Metcon (No Measure)

2 Sets:

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

B) 2 sets

1-3 Legless Rope Climb

6 DB Incline Bench Press

1-3 Legless Rope Climb

12 DB Flat Bench Press

1-3 Legless Rope Climb

24 DB Slight Decline DB Bench Press

*Your choice bar or ring muscle up. Perform bench press as drop sets in weight.

C) 3 Sets:

Prone Flat Bench Barbell Row x 10 (Build to today’s 10RM)

1 Set:

Prone Flat Bench Barbell Row x 10 @90% of today’s 10RM)

D) 5 Rds: (EMOM)

Minute 1 = 15-18/12- 14 Calorie Row (45 seconds)

Minute 2 = 12-15/9-12 Calorie Ski (45 seconds)

Minute 3 = 14-18/10-14 Calorie Bike (45 seconds)

Minute 4 = 30 Double Unders + Max Burpees in remaining time to 45 seconds