Wednesday, November 11, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2-3 Sets:

60 Seconds of Rowing

4 Inchworms

8 Jumping Squats

8 Single Arm DB Upright Row Each

8 Single Arm DB Push Presses Each

B) 6 Rds For Time:

400m Run

11 DB Thrusters or Wall Balls

11 Burpee

5-4-3 Hang Clean @70-80% (Power or Full)

Competition

Metcon (Time)

A)3 Sets:

60 Seconds of Rowing

4 Inchworms

8 Jumping Squats

8 Single Arm DB Upright Row Each

8 Single Arm DB Push Presses Each

B) 6 Rds For Time:

400m Run

11 DB Thrusters or Wall Balls

11 Burpee

5-4-3 Hang Clean @70-75-80% (Power or Full)

C) 3 Sets:

Good Mornings x 6 @3011

Alternating Reverse Lunge x 12

Reverse Hypers x 30 seconds

D) 3 Sets:

GHD Supine Iso Hold x 20-30 Seconds

GHD Sit Ups x 8-12