Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Band Pull a Parts x 15

Scapular Pull Up x 5

Arch/Hollow Swings on Bar x 8-10

Heels on Box/Bench Hip Bridge x 15

Essentials/Performance

Metcon (Time)

Greg’s B-Day WOD

For Time:

3 Rope Climb

30 Hand Release Push-ups

30 Back Extensions

30 Knees to elbows

30 Deadlift 225/155

30 DB Push Press

30 KB swings 55/35

30 Wall Ball

400m Run

30 Pull Ups

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 24 Minutes:

3 Rope Climbs

15/12 Calorie Row

6 Wall Walks

15/12 Calorie Row

3 Strict Muscle Ups

15/12 Calorie Row

Rest 2 Minutes

B: Power Snatch off Blocks

4×3 @40,50,60,70%