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