Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 15 Minutes:

3-6-9-12-15…etc

DB Front Squat 50/35

Pull Up

Toe to Bar

Box Jump Overs

*Partners can distribute reps however they wish

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

A) AMRAP in 3 Minutes

8 Barbell Curl

20 yard Gun Walk with Plate

Rest 1 Minute

B) AMRAP in 3 Minutes

12 Banded Triceps extension

10 yard Crab Walk

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 15 Minutes:

3-6-9-12-15…etc

DB Front Squat 50/35

Pull Up

Toe to Bar

Calorie Bike

*Partners can distribute reps however they wish

Upper

3 Sets:

Incline DB Neutral to Supinated Fly + 2 Close Grip DB Incline Press x 6-8

Single Arm Landmine Row @ 21×1 x 6-8 each

Single Arm Farmers Carry x 60 yards (AHAP)

Posterior

3 Sets:

Barbell Hip Thrusts x 6-8

Reverse Hypers x 6-8

Toes Elevated DB RDL x 12-15 (place 10# plates under toes)