Thursday, September 3, 2020


Thursday, September 3, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

500m Row

40 Slam Balls or Plate Ground to Overhead

300m Farmers Carry

20 Box Jumps

100 Sit Ups


Metcon (No Measure)

2 rounds of the following:

3×5 wall walks

3×5 lunge to handstand block out

3×5 low amplitude butterfly movement

3×5 butterfly pull ups

3×5 T2B form focus heels together

Rotate through movements at your own pace. Focus on quality movements.