Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) With a Partner Complete AMRAP in 20 Minutes

6 Calorie Row/Bike

6 Bench Press 155/105

6 Sumo Dealift High Pull 95/65

6 Wall Ball

*Partners alternate full rounds. Goal is to see if you can perform pretty close to EMOM.

B) 2 Set:

6-10-14 DB Curl

6-10-14 Supine DB Rolling Triceps Extensions

3 Plate Pinch Around the worlds

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete AMRAP in 20 Minutes

6 Calorie Row/Bike

6 Bench Press 165/110

6 Sumo Dealift High Pull 95/65

6 Wall Ball

*Partners alternate full rounds. Goal is to see if you can perform pretty close to EMOM.

B) 3 Sets:

1 1/4 DB Shoulder Press x 6-8

Single Leg DB/KB RDL x 8-10

Side Plank Banded Row x 30-45 Seconds

C) 3 Sets:

DB Banded Chainsaw Row x 6-8 each

3 DB Front Raise + 3 DB Lateral Raise + 3 DB Bent Over Lateral Raise x 5

Rower Hips Elevated Hamstring Curls x 12-15

GHD Oblique Sit Up x 8-12 each

D) 2 Set:

6-10-14 DB Curl

6-10-14 Supine DB Rolling Triceps Extensions

3 Plate Pinch Around the worlds