Surge Elite Performance & Fitness – CROSSFIT

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Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Min:

32 Alt Single Arm DB Snatch 16/16

20 Handstand Push ups/ Single Arm DB Shoulder to OH (10/10)

8 Ring Dips/ stationary Dip/Push up

Rest 1 min

Essentials/Performance Strength

Essentials/Performance Strength

2-3 Sets

Iso Hip Ext Hold to 12 DB Row

Wt. Hip Ext 10-14

Banded Triple Threat x 8-10