Thursday, May 3, 2018


Thursday, May 3, 2018

Surge Elite Performance & Fitness – CROSSFIT


Warm-up (No Measure)

Dynamic Warm Up


Back to the Grind

Rest :15s between each set

5x:20s headstand holds (focus on tight core, squeeze tight, point feet. Don’t let the lower back arch)

Scaled: Use a Box

5x:20s hollow hang from bar (focus on tight perfect form, use false grip)

5x:10s top of pull up hold

Scaled: use a band

5×10 ring swings

5x:10s inverted stalder hang on rings

5x:20s ring support hold

5x:10s Floor Tuck Sit


Metcon (4 Rounds for reps)

For Reps

Tabata (8 Sets :20 seconds on/ :10 Seconds Rest)

Row For Calories

Russian KB Swings

Supine Ring Row

DB Burpee 35/20

*Perform all 8 sets of given movement before transitioning to next. Rest 1 minute between movements