Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

For Time:

60 Calorie Row

50 Slam Balls

40 Slam Ball Sit Ups

30 Power Cleans

20 Dips

10 Burpee Pull Ups

Competition

Basics

45 minutes rotate through the following:

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)