Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
With a Partner Complete
AMRAP in 20 Minutes:
5 Pull Ups
10 Push Up
15 Air Squats
*Partner runs 200m, pick up where your partner left off.
Competition
Metcon (AMRAP – Rounds and Reps)
With a Partner Complete
AMRAP in 20 Minutes:
5 Strict Pull Ups
10 Push Up
15 Air Squats
5 Strict Handstand Push Ups
10 Step Ups (5/5)
5 Strict Pull Ups
5 Burpee
*Partner runs 200m, pick up where your partner left off. Wear a weight vest
3 Sets:
Landmine Press x 4-6 @ 2111 LT
Rest 30 seconds
Landmine Press x 4-6 @ 2111 RT
Rest 30 seconds
Pone Flat Bent KB Row x 10-12 @ 2111
Rest 30 Seconds
Single Leg RDL x 10-12 @ 2111
C) 3 sets of:
1-1-2 Dumbbell Incline Bench Press x 8-10
Rest 45 seconds
Rest 45 Seconds
GH Raise x 5-7
Rest 45 Seconds
D) 10 Set
10 Curls (you call it)
10 Skull Crushers