Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

1 Minute Alternating steps Jump Rope or Bike

Plate Cuban Press x 5 (https://www.youtube.com/watch?v=8nkDP8OimEw)

Scapular Pull Ups x 5

Bent Over Lateral Raise x 15

Single Arm Overhead Hold w/Band Around Feet March x 10 each (https://www.youtube.com/watch?v=so-yij9JKN8)

Overhead Medball Slam x 5

B) AMRAP in 20 Minutes:

100m Run

10 Hang Power Clean 115/75

10 Handstand Push Ups of DB Z Press

100m Run

10 Hang Power Clean 115/75

15 Push Ups

Competition

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

1 Minute Alternating steps Jump Rope or Bike

Plate Cuban Press x 5 (https://www.youtube.com/watch?v=8nkDP8OimEw)

Scapular Pull Ups x 5

Bent Over Lateral Raise x 15

Single Arm Overhead Hold w/Band Around Feet March x 10 each (https://www.youtube.com/watch?v=so-yij9JKN8)

Overhead Medball Slam x 5

B) AMRAP in 20 Minutes:

100m Run

10 Hang Power Clean 115/75

10 Strict Handstand Push Ups

100m Run

10 Hang Power Clean 115/75

20 Push Ups

C) 3 Sets:

15 Reverse Hypers or 10 KB Jefferson Curls (light)

1 Minute Boat Hold (https://www.youtube.com/watch?v=Nj0s84NlkXo&ab_channel=WatchItNowTV)

15 Reverse Crunch

(https://www.youtube.com/watch?v=YDvaOlhaA1U&ab_channel=ChadMollickDotCom)