Wednesday, October 16, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (2 Rounds for reps)

A) 10 Minutes to Complete

3 DB Z Press + 5 Hip Bridge DB Floor Press + 7 DB Floor Press

10 KB Sumo Deadlift High Pull to Goblet Squat

3-5 Strict Pull Ups

Rest 3 minutes

B) 10 minutes

10 Single DB/KB Step Up 5/5

10 DB Renegade Row 5/5

10 Ft Anchored Medball Sit up to wall ball

C) 3 sets

DB Rolling Triceps Extensions

Rower/Ring Hamstring Curls

Strength

A) 3 Sets:

Safety Bar Bulgarian Squat @51×1 x 6RM

Landmine Rotational Press x 10

Landmine Single Arm Bent Over Row x 6 each

B) 3 Sets: Perform after wod

Reverse Hyper x 50 Seconds

Single Arm Farmers Carry x 20 yards

10 Wt Top 1/2 GHD sit up to overhead press + 10 GHD sit ups

Metcon (Time)

A) 2 Sets

Ring or Bar Muscle Ups

30 seconds work

20 seconds rest

30 seconds work

20 seconds rest

30 seconds work

1 minute rest

B) For Time

100 Double Unders

21 Bench Press

100 Double Unders

15 Bench Press

100 Double Unders

9 Bench Press