Thursday, June 14, 2018


Thursday, June 14, 2018

Surge Elite Performance & Fitness – CROSSFIT


Warm-up (No Measure)

Dynamic Warm Up


Metcon (Time)

For Time:

60 Calorie Row

50 Slam Balls

400m Run

30 Burpee

20 DB Renegade Row Each

100 ft Sled/Plate Push


Volume Basics

Break up however you see fit and rest as needed. Complete all of the following work or work for 60 minutes… whichever comes first

75 ring support swings

75 ring swings in false grip ing support swings

75 bar arch hollows

50 form focus butterfly pull ups put something between heels to keep feet together

75 meter handstand walk

75 kipping HSPU any style focus on hollow bottom butt on wall, arch at pressed out heels on wall

3 minutes supine hollow hold

3 minutes superman hold