Monday, March 11, 2019

Surge Elite Performance & Fitness – CROSSFIT

Strength

3 Sets:

DB Floor Press x 8-12

Supine Ring Row x 6-8

Seated Elbow on Knee External Rotation x 8

Metcon (AMRAP – Rounds)

Every minute on the minute x 10 Sets:

4-7 Chest To Bar Pull Ups (If don’t have c2b perform chin over bar)

4-7 Toe To Bar

6-10 KB Swings

Competition

Strength

Perform Before WOD

A) 5 Sets:

Push Press x 4-3-2-2-1

B) 3 Sets:

KB Z Press x 12

Bent Over KB Pendlay Row x 8-12

C) 3 Sets:

Close Grip Bench x 3

Farmers Carry x 150m