Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Agility

Essentials/Performance Metcon

Metcon (Time)

For Time:

2K Row

50 Sit Ups

25 Pull Ups

Competition

Swing/Pull/Press

Continue rotating through the following for 45 minutes for form not fatigue focus

5 x Kipping TTB -> Kipping pull up -> butterfly pull up (so 15 total reps)

5 jelly bellies (https://vimeo.com/191318797/25eee93564)

10 headstand press outs (https://vimeo.com/191415787/7a4fa2056b)

10 kipping ring dips any style

10 tuck to handstand weight transfer 3/4 (https://vimeo.com/192344245/dc60f16b99)

5 bar muscle ups

10 meter straddle press walk (https://vimeo.com/191318786/4813789ec3)