Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Wall Press Dead Bug x 5 each

Blackburns x 5

Push Up + Scapular Push Up x 5

Banded Face Pulls x 10

B) AMRAP in 18 Minutes

Odd Rounds:

4 Pull Ups

8 Push Ups

12 Air Squats

Even Rounds:

5 Sumo Deadlift High Pulls 95/65

7 Hang Power Clean

9 Shoulder to Overhead

C) 3 Sets: If Time Perfmits

Prone Incline DB Row @2112 x 8-12

Seated Low Row x 20

Side Plank Reach Unders x 10 each

Competition

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Wall Press Dead Bug x 5 each

Blackburns x 5

Push Up + Scapular Push Up x 5

Banded Face Pulls x 10

B) AMRAP in 18 Minutes

Odd Rounds:

4 Pull Ups

8 Push Ups

12 Air Squats

Even Rounds:

5 Sumo Deadlift High Pulls 95/65

7 Hang Power Clean

9 Shoulder to Overhead

C) 3 Sets:

Front Rack Step Back Lunge @2111 x 6-8 each

Goblet Cossack Squat x 6-8 each

D) 3 Sets:

Shoulders Elevated Barbell Hip Thrusts (Perform Max Iso Hold At Top On Last Rep) x 5-7

Nordic Drops x 5-7