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