Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform AMRAP in 15 Minutes:
3-6-9-12-15…etc
DB Front Squat 50/35
Pull Up
Toe to Bar
Box Jump Overs
*Partners can distribute reps however they wish
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform:
A) AMRAP in 3 Minutes
8 Barbell Curl
20 yard Gun Walk with Plate
Rest 1 Minute
B) AMRAP in 3 Minutes
12 Banded Triceps extension
10 yard Crab Walk
Competition
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform AMRAP in 15 Minutes:
3-6-9-12-15…etc
DB Front Squat 50/35
Pull Up
Toe to Bar
Calorie Bike
*Partners can distribute reps however they wish
Upper
3 Sets:
Incline DB Neutral to Supinated Fly + 2 Close Grip DB Incline Press x 6-8
Single Arm Landmine Row @ 21×1 x 6-8 each
Single Arm Farmers Carry x 60 yards (AHAP)
Posterior
3 Sets:
Barbell Hip Thrusts x 6-8
Reverse Hypers x 6-8
Toes Elevated DB RDL x 12-15 (place 10# plates under toes)