Thursday, November 12, 2020


Thursday, November 12, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

50-40-30-20-10 Double Unders

50-40-30-20-10 Sit Up

*Perform 8 Shoot Through Between Rounds


Metcon (No Measure)


5 rounds not for time

:20s wall handstand perpendicular to wall (scale with back to wall)

16 ring support swings

:30s wall backbend (pick comfortable distance)

10x bar jump to hollow-> glide-> arch -> pull to shins

16x candlestick roll up with med ball

10x tuck rocking muscle ups

** scale with 5-10x leg assist muscle up transition drill