Thursday, March 21, 2019


Thursday, March 21, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Distance)

In Teams of 3 Perform:

4 Sets For Reps:

P1 = 300m Run

P2 = Row for Distance

P3 = Plank Hold/Iso Hip Extension Hold



35 min. Rotate through the following at your own pace.

10-Arch Hollows on Bar (use false grip)

5-low amplitude butterfly pull-ups (focus on technique, don’t worry about getting chin over bar)

:30s Freestanding handstand hold (perpendicular to wall, use the wall to assist as needed)

Scaled= facing the wall

10-Tuck up handstands (focus on straight arms and no arched back)

10- Candlestick roll up to pistol Alternating legs

Description: Candlestick then stand up with one leg, then lower down through pistol position into the next candle stick)

5-High amplitude rings swings with hollow body pull to chest (thumbs to arm pits)