Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 5 Sets (EMOM)

10/7 Calorie Row or Bike

B) From Minutes 6-11 to Finish

50 Overhead Plate Walking Lunge

C) From Minutes 12-17

5 Sets (EMOM)

10/7 Calorie Row or Bike

D) From Minutes 18-25

AMRAP in 7 Minutes:

14 DB Renegade Row (7/7) 35/20

7 Slam Ball

14 Mountain Climbers

First 3 sections are 5 minutes, the last second is 7 minutes.

Competition

Metcon (No Measure)

:30 Neck Rolls (R/L)

:30 Shoulder Rolls (Forward/Backward)

:30 Small Arm Circles (Forward/Backward)

:30 Big Arm Circles (Forward/Backward)

:30 Hip Circles (R/L)

:30 Knee Circles (R/L)

:30 Ankle Circles (Right Foot/Left Foot)

:30 Calf Raises

1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

1:00 Alternating Cossack Squats

1:00 Alternating Lunge Elbow to The Floor

1:00 Air Squats

:30 Thoracic Rotations (R/L)

:30 Cat Cows

:30 Birddogs (Each Side)

1:00 Upward Dog to Downward Dog Transitions

3 Sets: @Easy Pace

:30 Jump Rope

:30 Mountain Climbers

1 Minute Alternating Lateral Lunges

1 Minute EZ Bike or Row