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#