Thursday, April 2, 2020


Thursday, April 2, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

EMOM x 5 Sets

30 Seconds 10 ft Side shuffle (down/back = 1 rep)

30 Seconds Plank Twists (

30 Seconds Alt Front Raise + Lateral Raises

30 Seconds Stationary Bear Crawl Shoulder Taps

30 Seconds Single Leg Balance RT

30 Seconds Single Leg Balance LT

Metcon (No Measure)

45 minutes rotate through the following:

12x- Alternating Pistols (focus on balance and control. Don’t “rep” them out. Take your time and use your spatial awareness to stay balanced)

6x- Kipping Pull-Ups (focus on a tight arch and perfect form-NO BENT KNEES

6x-Top/Bottom Ring Support Swings

6x-Kipping Ring Dips (focus on pushing out as the knees swing forward)