Thursday, January 7, 2021

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)(

10 Reverse Plank Toe touches (5/5)


Metcon (No Measure)

10 rounds not for time

:15s wall handstand perpendicular to wall (scale with back to wall)

8 ring support swings

15s wall backbend (pick comfortable distance)

5x bar jump to hollow-> glide-> arch -> pull to shins

8x candlestick roll up with med ball

5x tuck rocking muscle ups

** scale with 5-10x leg assist muscle up transition drill