Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Metcon (AMRAP – Reps)
3 Sets For Total Reps: (30 Seconds on/30 Seconds off)
Row For Calories
Toe to Ring
Russian KB Swing
Sit Up
Hip Extension
1 Minutes Rest
Competition
Sit, Swing, and Press
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)