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

For Reps

AMRAP 4 Minutes

1 Rope Climbs or 4 Strict Pull Ups

8 Push Ups

Rest 2 Minutes

AMRAP 4 Minutes

4 Supine Ring Row

4 Handstand push ups or DB Push Press

Rest 2 Minutes

AMRAP 4 Minutes

4 Dips

12 Pistols (6/6) or Lunges (6/6)

Rest 2 Minutes

AMRAP 4 Minutes

8 Sit Ups

8 Side Plank Crunch RT

8 Supermans

8 Side Plank Crunch LT

Competition

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) For Reps

AMRAP 4 Minutes

2 Rope Climbs or 1 Pegboard

16 Push Ups

Rest 2 Minutes

AMRAP 4 Minutes

8 Strict Pull Ups

8 Strict Handstand push ups

Rest 2 Minutes

AMRAP 4 Minutes

4 Muscle ups

12 Pistols (6/6) or 24 Air Squats

Rest 2 Minutes

AMRAP 4 Minutes

4 Bar Muscle Ups

8 Kipping Handstand push ups

C) 8 Sets: (Every 90 Seconds)

Back Squat x 3 @ 80-84%

D) 4 Sets:

Back Squat x 3 @ 85-89%