Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform:
40 Calorie Row/Bike
300m Run
20 Thrusters 105/70
6 Rope Climb
Rest 1 Minute Between Rounds
Competition
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform:
40 Calorie Row
300m Run
20 Thrusters 135/95
10 Rope Climb
Rest 1 Minute Between Rounds
3 Sets:
Low Incline JM Press x 5-7
Prone Incline Cuban Press x 6-10 (https://www.youtube.com/watch?v=V5AQZdOlJBc)
Side Plank Hold + Banded Row x 10-15 each
E) 3 Sets:
Single Arm Landmine Row x 5-7 each
Double DB Upright Row x 8-10
Bent Over DB Lateral Raise x 15-20
Reverse Hypers x 8-12
F) 1 Sets:
100 Banded Curls