Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (AMRAP – Reps)

3 Sets For Total Reps: (30 Seconds on/30 Seconds off)

Row For Calories

Toe to Ring

Russian KB Swing

Sit Up

Hip Extension

1 Minutes Rest

Competition

Sit, Swing, and Press

For 45 minutes rotate through the following, resting as needed, form, not fatigue focus

12x- Alternating Pistols (focus on balance and control. Don’t “rep” them out. Take your time and use your spatial awareness to stay balanced)

6x- Kipping Pull-Ups (focus on a tight arch and perfect form-NO BENT KNEES

12x-Ring Swings (focus on a long arch on back swing and round hollow on front swing)

6x-Kipping Ring Dips (focus on pushing out as the knees swing forward)