Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 Minutes
25 ft Shuttle Run x 4 (Forward 25ft + Backwards 25 ft x 2)
25 ft Bear Crawl Slam Ball/Single DB Push (https://www.youtube.com/watch?v=lRgFaRp-bws)
25 ft. Slam ball or Single DB Walking Lunge
Rest 3 Minutes
AMRAP in 6 Minutes
25 ft. Side Shuffle Shuttle Run x 4
8 DB Renegade Row (4/4)
8 Lid Sliding Hamstring Curl (https://www.youtube.com/watch?v=UaecXxAgsKA) or 4 Hamstring Walkouts (https://www.youtube.com/watch?v=OzdSDZZPtdE)
Rest 3 Minutes
AMRAP in 6 Minutes
25 ft. Shuttle Run x 4
8 Supinated DB Curl to Arnold Press (https://www.youtube.com/watch?v=h6ogyWUW0ZA)
16 Alternating Single Leg V-Up