Saturday, March 2, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform For Time:

6 Rds:

100 ft Double Overhead Carry

15 Push Ups

12 Supine Ring Row

9 Handstand Push Ups/DB Shoulder Press

100 ft Double Front Rack Carry

Then:

60 Burpee Stick Jumps

*Partners Alternate MOVEMENTS for the 6 rounds and may break up burpee stick jumps as they wish

If time permits

1 Set

100 seated banded low rows

50 DB or Barbell Curls

Competition

Metcon (Time)

With a Partner Perform 6 Rds For Time:

100 ft Double Overhead Carry

21 Push Ups

15 Ring Dips

9 Handstand Push Ups

100 ft Double Front Rack Carry

Then:

60 Burpee Box Jump Overs

*Partners Alternate Movements for the 6 rounds and may break up BBJO as they wish

Accessory

A) 4 Sets

Wt Dips x 2

50 yard yoke carry

B) 3 Sets

Hand Anchored Lateral Landmine Single Arm Row x 4-6 each (pause at top for 2 count)

Seated Banded Row x 25-30

Supine on Floor Barbell Hip Bridge x 6-8

C) Finishers

B) 1 Set

15-20 Calorie Biceps Curl on Rower

50 Barbell Curls

15-20 Calorie Triceps Push Downs on Ski

50 Supine on Floor DB Rolling Triceps Extensions

100-150 Banded Hamstring Curls