Thursday, June 6, 2019


Thursday, June 6, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

1000/750m Row

25 Plate Ground to Overhead

50 Overhead Walking Lunges 25/25

25 Plate Ground to Overhead

800m Run


Metcon (No Measure)

10 rounds not for time

:15s wall handstand perpendicular to wall (scale with back to wall)

8 ring support swings

15s wall backbend (pick comfortable distance)

5x bar jump to hollow-> glide-> arch -> pull to shins

8x candlestick roll up with med ball

5x tuck rocking muscle ups

** scale with 5-10x leg assist muscle up transition drill