Thursday, June 25, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

A) 3 Sets: (EMOM)

Minute 1 = Max Distances of 25 ft Shuttle Runs or 150-200m Run

Minute 2 = Rest

Into

B) 3 Sets: (EMOM)

Minute 1 = Max Reps of Double Unders

Minute 2 = Rest

Into

C) 3 Sets: (EMOM)

Minute 1 = Max rounds and reps of 5 Air Squats + 5 No Push Up/Jump Burpee

Minute 2 = Rest

Into

D) 3 Sets: (EMOM)

Minute 1 = Shuttle Runs (25 ft) or 150-200m Run

Minute 2 = Max Reps Double Unders

Minute 3 = Max Reps of 5 Air Squats + 5 No Push Up/Jump Burpee

Minute 4 = Rest

Competition

Metcon (No Measure)

Go through the following exercises in order once, resting as needed for form, not fatigue focus

20 candlestick roll up with med ball

https://vimeo.com/181499992/80d1efbabe

40 bar arch hollows

https://vimeo.com/180776155/bb53e73145

20 jelly belly

https://vimeo.com/191318797/25eee93564

60 bottom of dip static support swings

https://vimeo.com/183122865/3e2fae3350

25x hand over hand grip switch (forward to reverse then back to forward grip =1)

https://vimeo.com/181503515/b6012806b4

5-10 rope climbs