Saturday, September 21, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
With a Partner Perform For Time:
A) 10-1
DB Thrusters/Wall Balls
Burpee Over DBs or (5-5-4-4-3-3-2-2-1-1)
B) 400m Partner Run
C) 10-1
Pull Ups/Supine Row
Reverse Knee to Elbow
D) 400m Partner Run
*For A & C it’s I go you go format, partners complete both movements than switch. Both partners complete run together
Competition
Metcon (Time)
With a Partner Perform
A) 10-1
DB Thrusters 50/35
Burpee Over DBs
B) 400m Partner Run
C) 10-1
Pull Ups
Toe to Bar
D) 400m Partner Run
*For A & C it’s I go you go format, partners complete both movements than switch. Both partners complete run together
Strength
A) 2 Sets
Turkish get up x 5 each
Ring Body Saw @3131 x 8-10
B)3 Sets:
Single Arm Landmine Press x 8-10 each @ 3111
Single Arm Bent Over Landmine Row x 8-10 each @ 3111
C) 1 Set
Accumulate 50 Seated Banded Lat Pull Downs
50 Seated Banded Row