Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform AMRAP in 15 Minutes:
12/10 Calorie Row
12 Alternating DB Snatch (6/6)
50 ft. Plate Push
*Partners complete and alternate full rounds
Competition
Rotate Through
35 min. Rotate through the following at your own pace.
10-Arch Hollows on Bar (use false grip)
5-low amplitude butterfly pull-ups (focus on technique, don’t worry about getting chin over bar)
:30s Freestanding handstand hold (perpendicular to wall, use the wall to assist as needed)
Scaled= facing the wall
10-Tuck up handstands (focus on straight arms and no arched back)
10- Candlestick roll up to pistol Alternating legs
Description: Candlestick then stand up with one leg, then lower down through pistol position into the next candle stick)
5-High amplitude rings swings with hollow body pull to chest (thumbs to arm pits)
https://vimeo.com/190959948/3956f89e97#