Tuesday, March 27, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

Metcon (Time)

500/400m Row

75 Step Ups 20/16

*At the 3 Minutes mark Perform 6 Body weight Deadlift EMOM for remaining time.

Performance/Competition

Metcon (Time)

For Time: (10 Minute Cap)

500m Row

75 Box Jump Overs 20/16

*At the 3 Minutes mark Perform 6 Body weight Deadlift EMOM for remaining time.

Essentials/Performance/Competition

Pull/Midline

3 Sets:

Tempo Inverted Barbell Row @2112 x 8-12

Single Arm DB Cross Body RDL x 10 Each

Single Arm Farmers Carry x 100 ft each

Side Plank x 30 Seconds Each