Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance
Metcon (2 Rounds for reps)
A) AMRAP in 7 Minutes:
10 Plank weight pass throughs (5/5)
10 yard seal walk
5 Burpee
10 yard seal walk
Rest 3 Minutes
B) AMRAP 7 Minutes
10 Sit Ups
10 DB Renegade Row (5/5)
20 Mountain Climber
Competition
Little change Up
For 45 minutes rotate through the following, resting as needed, form, not fatigue focus
12x- Alternating Pistols (focus on balance and control. Don’t “rep” them out. Take your time and use your spatial awareness to stay balanced)
6x- Kipping Pull-Ups (focus on a tight arch and perfect form-NO BENT KNEES
12x-Ring Swings (focus on a long arch on back swing and round hollow on front swing)
6x-Kipping Ring Dips (focus on pushing out as the knees swing forward)