Wednesday, May 30, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Competition

Snatch Pull/Squat Jump

3 Sets:

Snatch Pulls x 5 @90%

Squat Jumps with PVC x 5

Essentials/Performance/Competition

Metcon (3 Rounds for distance)

A) 3 Sets:

7 Push Press

7 Overhead Squat

2 Minutes Row For Distance (Goal is to increase distance each set)

Rest 2 Minutes

Rest 5 Minutes

B) With a Partner For 10 Minutes

Odd Rds:

Partner 1 Performs Wall Sit

Partner 2 Performs Farmers Carry

Even Rds:

Partner 1 Performs Handstand Hold

Partner 2 Performs Double KB/DB Front Rack Carry