Thursday, February 6, 2020


Thursday, February 6, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (5 Rounds for time)

Every 4 Minutes x 5 Sets

300/250m Row

5 DB Devils Press 35/25

20 Sit Ups

5 DB Devils Press

*Scale accordingly, goal is to finish before 3 minutes so you have at least 1 minutes of rest.

Metcon (No Measure)

Handstand Complex

7 Rounds of the following

1-Jacknife handstand->3-strict HSPU->1-Jacknife handtstand->

3-kipping HSPU->20 sec Handstand Hold

Rest :30 sec between rounds


Bar Complex

7 Rounds

1-BMU->3 T2B->3 Kipping Pull Up->2 C2B

Rest :45 sec between Sets

Ring Complex

7 rounds

1 false grip pull up->1 false grip pull to invert->lower to hanging L-sit (3 sec hold)->2 swings->1 muscle up

Rest 1:00 min between rounds