Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete: (Partners alternate movements)

AMRAP in 6 Minutes

6 DB Devils Press 40/25

30 Double Unders

9 Toe to Bar

Rest 2 Minutes

AMRAP in 6 Minutes

10 DB Shoulder to Overhead 40/25

10 DB Lunges (5/5)

10 DB Deadlfits

Rest 2 Minutes

AMRAP in 6 Minutes

9 Toe to Bar

30 Double Unders

6 DB Devils Press

Rest 2 Minutes

AMRAP in 6 Minutes

10 DB Deadlift

10 DB Lunges

10 DB Shoulder to Overhead

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete: (Partners alternate movements)

AMRAP in 6 Minutes

6 DB Devils Press 50/35

30 Double Unders

9 Toe to Bar

Rest 2 Minutes

AMRAP in 6 Minutes

10 DB Shoulder to Overhead 50/35

10 DB Lunges (5/5)

10 DB Deadlfits

Rest 2 Minutes

AMRAP in 6 Minutes

9 Toe to Bar

30 Double Unders

6 DB Devils Press

Rest 2 Minutes

AMRAP in 6 Minutes

10 DB Deadlift

10 DB Lunges

10 DB Shoulder to Overhead

B) 3 Sets:

6-12 Tempo Wt. Ring Push Up @2211

15 Seconds Lateral Plate Circles Backwards + 15 Seconds Lateral Plate Circles Forward + 15 Seconds Alternating Plate Front Raise/Lateral Raise x 2 (Perform this sequence twice) (https://www.youtube.com/watch?v=pZRa5OqNJFU)

Ab Rollouts x 12-18

C) 3 Sets:

Supinated Grip Bent over Row x 6

12 Single Arm DB Chainsaw Row each

24 Bent Over Lateral Raise

Banded Hamstring Curls x 25

D) 1 Set

100 Banded Curls

100 Banded Triceps extension