Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Agility

Essentials/Performance Metcon

Metcon (AMRAP – Reps)

4 Sets For Total Reps:

AMRAP in 3 Minutes:

200m

100ft Plate Push

In Remaining Time AMRAP:

Wall Balls

Rest 2 Minutes

Competition

Hold-A-Thon Part Deux

Rules: Go through all exercises in order.

Work is written as: Hold time/ Rest time/ # intervals

So 15/15/6 would be hold 15 seconds, rest 15 seconds and repeat that 6 times (so 1:30 total hold time and 3:00 total time)

1) Bottom of push up 2” off ground (15/15/6)

https://vimeo.com/191320104/e3632f0d10

2) Supine hollow (30/30/3)

https://vimeo.com/191320755/26ccfffc1a

3) Ring support (5/10/12)

https://vimeo.com/192071769/8def742970

4) HEADstand (30/30/3)

2 minute rest

5) parallette tuck sit (5/10/12)

https://vimeo.com/192071806/aa208483fd

6) Bottom of dip support (10/20/6)

https://vimeo.com/192071847/5536210993

7) L hang bar (15/30/4)

https://vimeo.com/192071714/e24c3be934

8) reverse plank hold rings (5/15/9)

https://vimeo.com/191320094/dacfd89d17

2 minute rest

9) Wall handstand facing wall (30/30/3)

https://vimeo.com/192071884/16141f1593

10) Superman (30/30/3)

https://vimeo.com/191320087/b2b785bb5b

11) False grip top of pull up rings (hollow body) (5/15/9)

https://vimeo.com/192071735/c6fb0b0afb

12) Straddle split (30/30/3)

THEN

REST as needed

THEN

Accumulate 50-100 meters of handstand walk practice