Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Metcon (AMRAP – Rounds and Reps)
Erin’s B-Day WOD:
AMRAP in 24 Minutes:
1..2..3..4..5 Tire Flip
2..4..6..8..10 Handstand Push Ups
40 yard Farmers Carry
Competition
A: Metcon (AMRAP – Rounds and Reps)
AMRAP in 24 Minutes:
15 yard Handstand Walk
1..2..3..4..5 Tire Flip
2..4..6..8..10 Bar Muscle Up
40 yard Farmers Carry
B: Hammies/Midline
A) 100 Seated Banded Hamstring Curls
B) Complete 2 rounds for 2 sets (2 rounds= 1 set)
10x strict leg lifts hanging from bar (advanced=T2B)
30s hanging L-hold rings (scaled=knees to chest)
10 v-ups (scaled=sit ups)
Intent: transition from movement to movement within 10s. Rest 1:00 after each set.
C) 100 Seated Banded Hamstring Curls