Thursday, May 14, 2020


Thursday, May 14, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 sets

10 Inchworm

20 Bicycle Crunches (10/10)

15 Single Leg Glute bridge each

B) AMRAP in 13 Minutes

30-20-10-5 Wall Ball or Thruster

20-15-10-5 Dip/Chair or Bench Dip

30-20-10-5 Russian Twist (R+L = 1)

*If you complete the ladder, continue by going back up the ladder.

Metcon (No Measure)

7-10 rounds not for time

:30s wall handstand perpendicular to the wall (scale with back to wall)

15 ring support swings

15s wall backbend (pick comfortable distance)

10x bar jump to hollow-> glide-> arch -> pull to shins

16x candlestick roll up with med ball

7x tuck rocking muscle-ups

** scale with 7-7x leg assist muscle up transition drill