Wednesday, July 25, 2018

Surge Elite Performance & Fitness – CROSSFIT

Explosive/Lateral

4 Sets

Medball Squat Vertical Toss x 10 20/14

Speed Skaters/Heidens x 14 4’/3′ (over & back = 1 rep)

Rest 2 Minutes

Essentials/Performance/Competition

Metcon (Time)

Shuttle Run

5 Sets for total time:

5-10-15-20-25-5-10 yard shuttle run (hand must touch the line)

rest 2 minutes between

Competition

Single Leg/Skill

3 Sets:

Back Rack Lunges x 6 each @45% of BS

Wall Facing Free Standing Handstand Hold x 3-5 seconds x 3-4 reps

Unilateral/Pull

3 Sets:

Suitcase Deadlift x 6 each @ 15% of Deadlift

Seated L-Sit Handover Hand Rope Climb (Up/Down) x 3-5 pulls