Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Bent Over DB/Plate Cuban Press x 5 (https://www.youtube.com/watch?v=2OnF9_7EH6o) Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 Bent Over Lateral Raise x 15 Russian KB Swing x 10 Overhead Medball Slam x 5 B) “Lindaish” AMRAP in 12 Minutes 5-4-3-2-1 Deadlift @ 1.5 Bodyweight or Double DB Deadlift 5-4-3-2-1 Bench Press @ BW or DB Floor Press 5-4-3-2-1 Power Clean @75% BW or DB Power Clean C) 2-3 Sets: (If time permits) Single Arm Overhead Hold w/Band Around Feet March x 10 each (https://www.youtube.com/watch?v=so-yij9JKN8) Barbell Hip Thrusts x 10 Double KB Front Rack Hold x 30 Seconds Competition Metcon (Time) A) 2 Sets: Bent Over DB/Plate Cuban Press x 5 (https://www.youtube.com/watch?v=2OnF9_7EH6o) Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 Bent Over...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each) 10 Supinated Grip Band Pull a Parts 10 Steps Banded Monster Walk Forward/Backwards (Each) 10 Supinated Grip Diagonal Band Pull a Parts 10 Banded Glute Bridges (Just below knee) 10 Supinated Grip Elbows by side external Rotation 10 Single Leg Banded Glute Bridges (Each) 10 Overhead Band Pull a Parts 10 Banded Bird Dogs 10 Banded Pass Through 10 Banded Squats B) AMRAP in 15 Minutes 15 Toes to Bar 10 Burpee Over DB 20 Alt Double DB Step Ups 50/35 30 Handstand Push Ups 20 Alt. Double DB Step Ups 50/35 10 Burpee Over DB 15 Toes to Bar *If you complete the last set of 15 toe to bar, in the remaining time complete AMRAP: 3 Burpee Over DB 6 Double DB Alternating Step Up...Read more

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 works at a time Competition Metcon (AMRAP – Rounds and Reps) With a Partner Complete AMRAP in 18 Minutes Burpee Strict Pull Up + Burpee Pull Up + Burpee Chest to Bar Pull Up + Burpee Bar Muscle Up 8 Push Up 12 Pistol or Wt. Lunge Variation (Your choice) (6/6) 16 Calorie Row/20 Calorie Bike *Partners Alternate Movements, but are allowed to both work on the row or bike. One person works at a time At 18 Minute Mark 7 Minutes to Build to 7 Rep Bench Press B) 3 Sets: 4 Pendlay Row...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: DB Incline Press x 6-8 Bulgarian 1 1/4 Split Squat x 8-6-4 each D) IF TIME OPTIONAL 3 Sets: Banded Single DB Bicep Curl x 10-12 Banded Triceps Extension x 12-15 Competition Metcon (Time) 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) A) 3 Sets: (Every 90 Seconds) 3 Hang Muscle Clean + 3 Jerk Balance (https://www.youtube.com/watch?v=2uSBT7csXgU) B) 4 Sets: (Every 2 Minutes) Power Clean +...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Reps) 5 Rds For Total Reps: 1 Minute Row For Calories 1 Minute 10 yard Side Shuffle 1 Minute Stick Over/Unders (https://www.youtube.com/watch?v=iHydcAEYu-M) 1 Minute RestRead more