Saturday, June 30, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Metcon (Time)

With a Partner Complete For Time: (25 Minute Cap)

300m Overhead DB Carry

100 Deadlifts 165/115 (Comp 205/135)

80 Power Cleans

300m Overhead DB Carry

Competition

Push/Pull

3 Sets:

DB Incline Press x 4-6

Single Arm Supine Rope Archer Row x 4-6 each

Ring Push Up x 8-12

Snatch Grip Bent Over Barbell Row x 6-8

Back/Front

GH Raise x 30

GHD Sit Up x 50

*Break Up as you wish

Bi/Tri

Curl Variation x 100

Triceps Extension Variation x 100