Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
3 Sets:
:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold
3 Sets:
:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat
Essentials/Performance Metcon
Metcon (Time)
For Time:
1000m Row
21-15-9
KB Swing
Burpee
Competition
45 Minutes For Form, Not Fatigue
Rotate through the following
20 Handstand weight shifts on box (https://vimeo.com/181500900/4da9c98a4c)
30 second false grip tuck hang bar (https://vimeo.com/181500357/85a284c854)
20 candlestick roll ups
30 second hang from climbing rope
20 lunge to handstand 1/2 (https://vimeo.com/181500695/e904e76bac)
30 air squats
20 second floor level ring handstand (scale with 30 second parallette wall handstand or 40 second regular wall handstand)