Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Banded Lateral Steps x 10 yrds RT/LT

Hand to Hand Russian KB Swing x 8 Each

PVC Pass Through x 10

Wall Ball x 10

Scapular Pull Up x 5

Bar Arch/Hollow Swings x 5 ea.

Essentials

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes:

7 Wall Balls

7 Pull Ups/7 Inverted Barbell Row

7 Burpee

Rest 5 Minutes Between Sets:

Performance

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes:

7 Thrusters 75/55

7 Pull Ups

7 Burpee over bar

Rest 5 Minutes between sets

Competition

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes:

7 Thrusters 75/55

7 Pull Ups

7 Burpee over bar

Rest 5 Minutes between sets

Midline

3-4 Rds:

:30 Seconds L-Sit

:30 Seconds GHD Sit Up

:30 Seconds Back Extensions

:30 Seconds Waiters Carry

:30 Seconds Strict Toe to Bar

Rest 2 Minutes Between Sets