Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Metcon (Distance)
In a Team of 3 Perform AMRAP For Distance in 15 Minutes
Station 1 = 300/250m Row
Station 2 = 1 Rd
10 KB Swings
10 yard plank lid seal walk
Station 3 = Rest
*Each Person will start at a station, athletes will rotate through once both athletes are finished with stations 1&2
Competition
Hold-A-Thon 3: The Pain Returneth
All exercises Hold 5sec: rest 5sec for time indicated
Ring support 90s (https://vimeo.com/192071769/8def742970)
Rest 30s
False grip top of pull up hold rings 90s (https://vimeo.com/192071735/c6fb0b0afb)
Rest 30s
Handstand perpendicular to wall 120s (https://vimeo.com/192071912/1236558236)
Rest 30s
Prone arch (superman) 120s (https://vimeo.com/191320087/b2b785bb5b)
Rest 30s
Ring bottom of dip 90s (https://vimeo.com/192071847/5536210993)
Rest 2 min
Ring support IN TUCK POSITION 45s
Rest 30s
False grip top of pull up hold rings IN L POSITION 90s
Rest 30s
Handstand perpendicular to wall 60s
Rest 30s
Arch hang bar 60s
Rest 30s
Ring bottom of dip IN L POSITION 45s