Surge Elite Performance & Fitness – CROSSFIT

Metcon (3 Rounds for reps)

With a Partner Perform:

A) (0-9)

AMRAP in 9 Minutes

7 Bench (choose weight)

7 DB Burpee Deadlift

7 Medball Sit Up tosses to partner

*Partners alternate movements

B) (10-19)

Pick one:

1) 1 Mile Run (alternating 200m)

2) 100 Calorie Bike

3) 2000m Row (alternate 250m)

C) 20-29

AMRAP in 9 Minutes

2 Rope Climb or 8 Supine Ring Row

4 DB Curtis P’s (Power Clean + Front Rack Lunge ea. + Push Press

8 Dips

*Partners alternate movements

Competition

Metcon (3 Rounds for reps)

With a Partner Perform:

A) (0-9)

AMRAP in 9 Minutes

7 Bench Press (choose weight)

7 DB Burpee Deadlift

7 GHD Sit Ups

*Partners alternate movements

B) (10-19)

Pick one:

1) 1 Mile Run (alternating 200m)

2) 100 Calorie Bike

3) 2000m Ski (alternate 250m)

C) 20-29

AMRAP in 9 Minutes

2 Rope Climb

4 DB Curtis P’s (Power Clean + Front Rack Lunge ea. + Push Press

8 Ring Dips

*Partners alternate movements

B) 3 Sets:

Seated Z-Press x 8

Rower Hips Elevated Hamstring Curls x 12-15

Reverse V-Up x 12-15

C) 3 Sets:

DB Banded Chainsaw Row x 8-12 each

DB Hip Extension x 8-10

Feet Anchored Single DB on Chest Sit Up x 15-20

D) 3 Set:

10 Zottmans Curls

12-15 Single DB Overhead Triceps Extension