Saturday, October 19, 2019


Saturday, October 19, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

Helen meet Grace

With a Partner Perform:

3 Rds

400m Run

21 KB Swings

12 Pull Ups

Right into:

30 Clean & Jerk


A) 3 Sets

3-5 Seconds Eccentric Only Handstand Push Ups x 4-7

1/2 Kneeling Single Arm DB Press @2111 x 4-6 each

DB Hammer Curl To L-Lateral Raise to Cuban Press x 10-15

Rest 90 seconds

B) 3 Sets

Wt Strict Pull Ups x 3-4

Strict chest to bar pull ups x 4-7 (use assistance if need be to perform c2b)

Banded Straight Arm Pull Downs x 12-15

Rest 90 seconds

C) 3 Sets

Barbell Pendlay Row x 5

Supinated Grip Inverted Barbell Row @31×1 x Max Rep

DB Bent Over Lateral Raise x 15

Rest 2 Minutes

D) Accumulate 2 minutes of Each

Wt Side Plank Each

Iso Sorensen Hold

Banded Triceps Push Down

Banded Biceps Curls