Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

KB Suit Case Deadlift x 10 each

Plank DB Weight Shifts x 10 each

Landmine Single Arm Row x 10 each

Essentials/Performance

Metcon (3 Rounds for reps)

A) AMRAP in 6 Minutes:

AMRAP Toe to Bar/Knee Raises

20 FT. Seal Walk

Rest 3 Minutes

B) AMRAP in 6 Minutes:

6-4-2

Deadlift 275/185, 315/205, 345/225

Bench Press 185/125, 205/135, 225/155

Rest 3 Minutes

C) AMRAP in 6 Minutes:

AMRAP Toe to Bar/Knee Raises

20 FT. Seal Walk

Competition

Metcon (3 Rounds for reps)

With a Partner Perform:

A) AMRAP in Minutes:

AMRAP Toe to Bar

20 FT. Handstand Walk

Rest 3 Minutes

B) AMRAP in 6 Minutes:

6-4-2

Deadlift 315/205, 345/225, 365/245

Handstand Push Up 2/0″, 4/2″, 6/4″

Rest 3 Minutes

C) AMRAP in 6 Minutes:

AMRAP Toe to Bar

20 FT. Handstand Walk

B: Push/Pull

5 Sets:

Triceps Press Out (Close Grip Bench 5 Reps to Chest, 5 Reps to 4″ Roller, 5 Reps to 8″ Roller)

Pull Up Complex (3 Strict Pull Ups, 5 Kipping Pull Ups, 5 Chest to Bar Pull Ups, 3 Bar Muscle Ups