Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Band Pull a Parts x 15

Scapular Pull Up x 5

Arch/Hollow Swings on Bar x 8-10

Heels on Box/Bench Hip Bridge x

Tempo Pistol/Single Leg Box Squat@ 3111 x 5 each/Tempo Single Leg Step Downs @3111x 5 each

Essentials

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes

300m Run

10 Wt. Sit Up Plate Press (https://www.youtube.com/watch?v=gcL9q3ssXLQ)

10-15 Push Up

20/15 Calorie Row

10-15 Pull Ups

10 Wt. Sit Up Plate Press

Rest 2 Minutes

Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes

300m Run

10 Wt. Sit Up Plate Press (https://www.youtube.com/watch?v=gcL9q3ssXLQ)

15 Handstand Push Up

20/15 Calorie Row

15 Chest to Bar Pull Ups

10 Wt. Sit Up Plate Press

Rest 2 Minutes

Competition

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes

300m Run

15 Ring Dips

10 Strict Handstand Push Up

25/17 Calorie Row

15 Chest to Bar Pull Ups

10 Strict Handstand Push Ups

Rest 2 Minutes

B: 3 Position Power Snatch

4×1@60,65,70,75%