Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Metcon (AMRAP – Reps)

4 sets for max reps:

2 minutes of Rowing (for calories)

Rest 30 seconds

90 seconds of Double-Unders

Rest 30 seconds

60 seconds of Push-Ups

Rest 30 seconds

30 seconds of Toes to Bar…

Competition

Rings/Hands

5 Rounds

10- Ring Swings

https://player.vimeo.com/video/180772146

10- Arch/Hollows

https://player.vimeo.com/video/180776155

10-Ring Tuck Pull to Invert

https://player.vimeo.com/video/191244321

10- Jump to Hollow Glide Arch

https://player.vimeo.com/video/191297424

Rest 5:00min

THEN

3 x100ft Handstand Walks

Rest 1:00min between Sets

Focus on 15ft increments, try to go unbroken every 15 ft.

Scaled= 100 lunge to handstand