Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes
Buy In:
2K Row/2 Mile Bike
In Remaining Time AMRAP:
10 Slam Balls/Plate Ground to Overhead
10 Breakdancers (5/5)(https://www.youtube.com/watch?v=7vhsqLrN5hc)
10 Reverse Plank Toe touches (5/5)
Competition
Metcon (No Measure)
10 rounds not for time
:15s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236
8 ring support swings https://vimeo.com/181499957/25e31478dc
15s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1
5x bar jump to hollow-> glide-> arch -> pull to shins
https://vimeo.com/191318767/201386ddae
8x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe
5x tuck rocking muscle ups https://vimeo.com/190960468/f67a9777f7
** scale with 5-10x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5