Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Complete:

A) For Time:

30/25 Calorie Row/Bike

into

100 Hang Power Snatch 65/45

50 Burpee

100 Sumo Deadlift High Pull 65/45

50 Walking Lunges

*May break up as you wish, 1 partner works at time.

Rest 4 Minutes

B) For Time:

100 Double Unders (Both partners complete)

Into:

10-1 Toe to Bar

20-2 Double DB/KB Deadlift 70/55

*May break up reps as you wish, BOTH PARTNERS CAN WORK AT THE SAME TIME.

Rest 4 Minutes

C) AMRAP in 5 Minutes

10 Handstand Push Ups (DB Z-Press)

10 Dips

10 Push Ups

Into:

AMRAP in 5 Minutes

10 Pull Ups

10 Ring Rows

10 Barbell Curls

*Break as wish, only 1 person works at time.

Metcon (Time)

With a Partner Complete:

A) For Time:

40/30 Calorie Row/Bike

into

100 Hang Power Snatch 75/55

50 Burpee

100 Sumo Deadlift High Pull 75/55

50 Pistols

*May break up as you wish, 1 partner works at time.

Rest 4 Minutes

B) For Time: (BOTH PARTNERS CAN WORK AT THE SAME TIME)

150 Double Unders (Both partners complete)

Into:

10-1 Bar Muscle Up

20-2 GHD Sit Ups

*MAY BREAK UP AS WISH, BOTH PARTNER CAN WORK AT THE SAME TIME.

Rest 4 Minutes

C) AMRAP in 5 Minutes

10 Strict Handstand Push Ups

10 Strict Dips

10 Push Ups

Into:

AMRAP in 5 Minutes

10 Strict Pull Ups

10 Ring Rows

10 Barbell Curls

*Break as wish, only 1 person works at time.

D) 3 Sets:

Banded DB Incline Press x 8-10

GH Raise x 4-6

Stability Ball Reverse V-Up x 12-15 (https://www.youtube.com/watch?v=pUMxZxB5OKU)

E) 3 Sets:

Prone Incline Barbell Row Iso Hold x 15 Seconds + 8-10 Barbell Row

Banded Front Raise to Band Pull a Parts x 10

Reverse Hypers x 8-12

GHD Oblique Sit Up x 8-12 each