Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Band Pull a Parts x 15

Scapular Pull Up x 6-8

Scapular Push Up x 6-8

Heels on Box/Bench Hip Bridge x 15

20 yards KB/DB Farmers Carry

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes:

20/15 Calories Row/Bike

40 Ft. Double DB/KB Overhead Carry

60 Double Unders

20 Anchored Sit Ups

10 DB Power Clean 50/35

Rest 1:1

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes:

25/17 Calories Row/Bike

40 Ft. Handstand Walk

80 Double Unders

20 GHD Sit Ups

15 DB Power Clean 50/35

Rest 1:1

Push/Pull

Accumulate 3:00min handstand hold facing the wall

Perform 10 push ups every time you fall

Rest 3:00min

THEN

Complete 2 Rounds:

5- strict pull ups

5-strict HSPU

10-kipping pull ups

10-kipping HSPU

15-shoulder taps

15-ring rows

Rest 3:00min

THEN

3 rounds of max effort BMU

Rest 1:00 min between rounds