Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Agility
Essentials/Performance
Metcon (Distance)
With a Partner Perform AMRAP in 14 Minutes:
Partner 1 complete 2 Sets:
6 Inverted Barbell Rows
9 Push Ups
12 Sit Ups
Partner 2 completes AMRAP
Row for Meters
*Partners alternate after 2 Sets are complete of rows, push ups, sit ups
Competition
Chipper
Accumulate the following in any order. Rest as needed. Form, not fatigue focus.
10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend
20 pirouette 180
https://vimeo.com/181503056/7d6b604012
30 bar muscle ups
https://vimeo.com/191296844/7842bbee4e
40 jumping ring muscle ups
https://vimeo.com/191244086/99bb4a5441
50 meters handstand walk form focus
https://vimeo.com/181503272/2d8ef8bfba
60 bottom of ring dip swings
https://vimeo.com/183122819/3613248e52
70 TTB
https://vimeo.com/180988708/d8ca7f182d
80 low amplitude ring swings with false grip
https://vimeo.com/191243996/f6f9d26bb5
90 handstand weight shifts facing wall (each shift = 1 rep)
https://vimeo.com/181500923/3620929fc6
100 Arch hollows
https://vimeo.com/180776155/bb53e73145