Surge Elite Performance & Fitness – CROSSFIT

Front Squat/Floor Press

4 Sets:

Front Squat @ 10×1 x 5

DB Floor Press @ 21×1 x 7-9

Push/Pull

3 Sets:

Intra set tempo Bulgarian Split Squat x 6 each (1st 2 reps perform @ 30×1, 2nd 2 reps perform @ 13×1, last 2 reps perform as fast as possible)

Jump Squats x 20 Seconds

Stationary Dip x 4-6

Push Ups x 20 Seconds

Barbell Hip Thrusts x 45 Seconds (AHAP)

Competition

Accessory

3 Sets:

Back Rack Alternating Lunge x 20 @30% of BS

Seated DB Cuban Press x 8-10

Reverse Hyper x 6-8

Metcon (Time)

For Time:

20 yard Sled Push (Heavy)

50-40-30-20-10 Calorie Bike

Metcon (Time)

10 Rds For Time:

5 yard Handstand Walk

20 Gymnastics Crunches (https://vimeo.com/191317984/6179c86b9c)

5 Burpee

Rest 15 Seconds