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)