Thursday, October 10, 2019


Thursday, October 10, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time

1000/800m Row

30-20-10 Russian KB Swings

20-15-10 Toe to Ring

*Perform 10 Burpee Over KB/Stick Between Each Round

500/400m Row

Metcon (No Measure)

Skill Sesh

30:00 min Rotate through the following:

5-ring pike pull to invert

5-swinging ring pull-ups

10-ring support swings

10-bottom of dip swings

10-handstand weight shifts

20’ handstand walks