Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
3 Sets:
:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold
3 Sets:
:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat
Essentials/Performance
Metcon (AMRAP – Rounds and Reps)
In Teams of 2 Perform AMRAP in 12 minutes:
200m Row
10 Slam Balls
10 V-Up
*Partners Alternate Complete Rds
Competition
Handstand/Rope Climb
3-5 rounds not for time
5x Handstand roll outs https://vimeo.com/181503022/c83a55cb9f
1 rope climb
10 meter handstand walk form focus (hollow body or tight controlled arch; straight, together legs)
1 rope climb
5x Handstand 180 pirouette https://vimeo.com/181503056/7d6b604012
1 rope climb
45 sec handstand perpendicular to wall https://vimeo.com/192071912/1236558236
1 rope climb
10 meter handstand walk speed focus (point a to b as fast as possible)
1 rope climb