Thursday, August 15, 2019


Thursday, August 15, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time

800m Run

100 Air Squats

75 Slam Ball

50 yard bear crawl slam ball push

25 yard seal walk


Metcon (No Measure)

Accumulate the following in any order. Rest as needed. Form, not fatigue focus.

10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend

20 pirouette 180

20 bar muscle ups

30 jumping ring muscle ups

40 meters handstand walk form focus

50 bottom of ring dip swings

60 TTB

70 low amplitude ring swings with false grip

80 handstand weight shifts facing wall (each shift = 1 rep)

90 Arch hollows