Wednesday, May 16, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

20 Seconds Hip Bridge

Band Pull a Parts x 10

8 KB/DB Front Rack Kneeling to Standing (Up/Downs https://www.youtube.com/watch?v=T6aq8UwIp2k)

10 Banded Face Pulls

Essentials/Performance

Deadlift From Blocks

4×2

Competition

Push/Pull/Pull

3 Sets:

DB Step Ups x 10 each

Barbell Single Leg RDL x 10 each

Tempo Strict Pull Up @ 5000 x 7

Metcon (Time)

In Teams of 3 Perform:

3600m Row

P1 = Row 200m

P2 = Wall Sit

P3 = Plank Hold

* Every 1200m the entire team performs 8 Hang Power Clean 4 Box Jump Overs