Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets:

:15 Jumping Jack

:15 Squats

:15 Mountain Climber

:15 Jump Squat

3 Sets:

:15 Plank Hold

:15 Side Plank

:15 Side Plank

:15 Superman Hold

Essentials/Performance Metcon

Metcon (AMRAP – Rounds and Reps)

Jared’s B-Day WOD

4 Sets:

AMRAP in 5 Minutes:

30/20 Calorie Row

In Remaining Time:

3 Power Clean 135/95

6 Box Jump Overs

9 Wall Ball

Rest 2 minutes

Competition

Skill Work

Rotate through the following for 45 minutes for form, not fatigue focus

20 Handstand weight shifts on box (https://vimeo.com/181500900/4da9c98a4c)

30 second false grip tuck hang bar (https://vimeo.com/181500357/85a284c854)

20 candlestick roll ups

30 second hang from climbing rope

20 lunge to handstand 1/2 (https://vimeo.com/181500695/e904e76bac)

30 air squats

20 second floor level ring handstand (scale with 30 second parallette wall handstand or 40 second regular wall handstand)