Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (AMRAP – Reps)

8 Rds Each For Reps (Tabata :20 on/:10 off)

Slam Ball/Medball Toss Over Pull

Up Bar 30/20

Rest 1 Minute

Row For Calories

Rest 1 Minute

KB Sumo Deadlift High Pull to Goblet Squat

Rest 1 Minute

10 yard Shuttle Run

*Perform All 8 Sets of given movement before moving to the next

Competition

Ring and Hands

5 Rounds (Not for Time)

10- Ring Swings

https://vimeo.com/180772146/cc0c94f1d0#

10- Arch/Hollows

https://vimeo.com/180776155/bb53e73145#

10-Ring Tuck Pull to Invert

https://vimeo.com/191244321/9919a10344

10- Jump to Hollow Glide Arch

https://vimeo.com/191297424/ac7fd1c3b6

Rest 5:00min

THEN

3 x100ft Handstand Walks

Rest 1:30min between Sets

Focus on 10ft increments, try to go unbroken every 10 ft.

Scaled= 100 lunge to handstand