Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Reps)

With a Partner Perform:

2 sets

AMRAP in 12 minute

250 Double Unders

70 Single DB Step Ups 50/35

60 Dips

50 Wall Balls

In Remaining Time

Max Burpee box jump overs 24″/20″

*Partner 1 performs given movement

*Partner 2 can switch in at anytime, but must perform 12/9 calorie Row or 15/10 Calorie Bike

Rest 6 Minutes Between Sets

Competition

Metcon (AMRAP – Reps)

With a Partner Perform:

2 sets

AMRAP in 12 minute

250 Double Unders

70 Single DB Step Ups 60/40

60 Ring Dips

50 Wall Balls 30/20

In Remaining Time

Max Burpee box jump overs 24″/20″

*Partner 1 performs given movement

*Partner 2 can switch in at anytime, but must perform 12/9 calorie Row or 15/10 Calorie Bike

Rest 6 Minutes Between Sets

B) 3 Sets:

DB Close Grip Incline Press x 6-8

Fat Bar JM Press x 5-7

Iso Ring to Chest Hold x 15-20 Seconds

Single Arm Supine Ring Row x 6-8 Each

GH Raise x 5-7

C) 3 Sets:

Barbell Upright Row x 10-12

DB 6 Way Shoulder Raise x 8

Prone on Flat Bench Deadstop DB Lateral Raise x 12-15

GHD Reverse Hypers x 12-15

D) 3 Sets:

Banded Fat Bar Curl @2111 x 10

Triceps Push Downs or Overhead Extensions x 15

Heels on Rower or Stability Ball Hamstring Curls x 15-20