Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 26 Minutes:

2 Rope Climbs

9 Strict Handstand Push Ups

15/12 Calorie Row

9 Pull Ups

200m Run

6 Box Jump 36/24″

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 26 Minutes:

2 Rope Climbs

12 Strict Handstand Push Ups

15/12 Calorie Row

9 Strict Chest to Bar Pull Ups

200m Run

6 Box Jump 36/24″

*Workout Intent: Long breathing work. Goal to stay steady and consistent throughout entire AMRAP.