Thursday, September 26, 2019

Surge Elite Performance & Fitness – CROSSFIT

A) 0-3 minutes perform

400m run

B) From 3-18 minutes perform:

4 sets emom

Minute 1 = Wall sit Plate Steering wheels x 30-45 seconds

Minute 2 = 6-10 Slamball/plate ground to overhead + Sit Throughs/grasshoppers/mountain climbers x 45 seconds

(Sit through = https://youtu.be/dtVD2MPp9Ao)

(Grasshopper = https://youtu.be/uz7kyYi_8gA)

Minute 3 = 6-8 Inverted Barbell Row + Russian KB Swing x 45 Seconds

Minute 4 = DB Supinated Curl to Arnold Press x 45 Seconds

C) 18-21 minutes

400m run

35 minutes

Rotate through the following