Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Complete AMRAP in 18 Minutes 4 Burpee Pull Ups 8 Push Up 12 Pistol or Wt. Lunge (6/6) 16 Calorie Row/20 Calorie Bike *Partners Alternate Movements, but are allowed to both work on the row or bike. One person...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) Barbell Warm Up B) 4 Sets: (Every 90 Seconds) 3 Position Power Snatch + Overhead Squat or 10-15 KB Swings 4 Sets: (Every 90 Seconds) 3 Position Power Clean + Front Squat + Jerk or 3 Deadlift + 5 Goblet Squat C) 3 Sets:...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Scapular Pull Ups x 5 Arch/Hollow Swings x 5 Banded Good Mornings x 10 Band Pull a Parts x 15 Banded Pass Through x 5 Banded Overhead Squat x 5 8 Point Plank x 15-20 Seconds B) 5 Sets:...Read More
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...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Calories) With a Partner Perform AMRAP in 25 Minutes 100 Front Rack Lunge 95/65 50 Bar Muscle Up or 50 Chest to Bar Pull Ups 40 Power Clean 185/125 or Deadlift 15 Rope Climb or 30 Strict Rope Pull Ups or x 2 Supine Row In Remaining...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Scapular Push Ups on Elbow x 6-8 Single Arm DB Upright Row x 8 each Medball Squeeze Glute Bridge x 10-15 Medball Tall Plank Band Around Feet Alternating Knee Tucks @2122 x 8-10 each (https://www.youtube.com/watch?v=jWJI8Bq0OuI) B) AMRAP in 10 Minutes...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 6 Minutes 25 ft Shuttle Run x 4 (Forward 25ft + Backwards 25 ft x 2) 25 ft Bear Crawl Slam Ball/Single DB Push (https://www.youtube.com/watch?v=lRgFaRp-bws) 25 ft. Slam ball or Single DB Walking Lunge Rest 3 Minutes AMRAP in 6...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: 1 Minute Jump Rope (no shoes) 8 Point Plank x 15-20 Seconds Heels Elevated Hamstring Curls x 10-15 (https://www.youtube.com/watch?v=t5htLdxEKx0) Band Pull a Parts x 15 B) 3 Sets: Overhead Squat or Front Squat @ 2111 x 5 C) For Time: 27-21-15-9 Wall Balls...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 3 Sets: Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc) Iso YTW Hold x 15 Seconds Each Banded Triple Threat x 5 Banded Straight Arm Pull Downs x 10 Side Plank Reach Throughs @3131 x 5 each 3 sets 4-6 Nordic Drops 12 Single Leg Foot elevated Glute Bridge...Read More
