Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

In 9 Minutes Perform For Reps

500m Row

In Remaining Time Perform AMRAP:

7 Wall Ball

7 Plate Ground to Overhead 45/25

4 Burpee to Plate

Competition

Holds/Supports

Complete 5 rounds of the following

30s handstand hold back against wall

30s plank hold (push up position)

Rest 1:30

Complete 5 rounds of the following

30s ring support holds (focus on turning rings out)

30s bottom of dip hold

Rest 1:30

Complete 5 rounds of the following 30s false grip hang from rings (focus on hollow position) 30s reverse plank hold (athlete can use floor or parallettes instead of rings)https://vimeo.com/191320094/dacfd89d17# – Mobility/Flexibility: 2 rounds of the following 1:00 min straddle split (focus on breathing and bringing belley button to floor) 1:00 min butterfly stretch 1:00 min PVC pass through – 10 minutes of free work on bar muscle ups. Focus on technique and good reps (not volume)”