Thursday, April 5, 2018


Thursday, April 5, 2018

Surge Elite Performance & Fitness – CROSSFIT


Warm-up (No Measure)

Dynamic Warm Up


Metcon (Time)

For Time:

200m Run

21 Sit Up

12 Man Makers

200m Run

18 Sit Up

9 Man Makers

200m Run

15 Sit Up

6 Man Makers

200m Run

12 Sit Up

3 Man Makers

*Man Maker = DB Push Up, Renegade Row RT, DB Push Up, Renegade Row LT, DB Clean (Squat or Power), Front Squat, Shoulder to Overhead (Thruster)


Low volume foundations

3 rounds not for time

10 ring tuck pull to invert

20 static support swings

20 box handstand weight shifts

30s false grip tuck hang bar

30s wall backbend

5x complex: Arch hollow -> lever pull -> pull down, pull in -> pull in with arch (butterfly pull up)