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 + 8 Sumo Stance RDL + 3 Pendlay Row + 6 Sumo Stance RDL + 2 Pendlay Row + 4 Sumo RDL + 1 Pendlay Row + 2 Sumo RDL
Tempo Eccentric Only Parallette Handstand Push Up @41K1 x 4-6
B) Full ROM Plate Front Raise @ 3111 x 6-8
Full ROM DB Lateral Raise @ 3111 x 6-8
Alternating Chain Front Raise + Chain Lateral Raise x 20 Seconds
Single Leg Hip Extension x 8-12
C) 3 Sets:
Single DB Banded Preacher Curls @2111 x 8-12
Single DB Low Banded Overhead Triceps Extensions
Single Leg Reverse Hypers x 12-15