Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

Erin’s B-Day WOD:

AMRAP in 24 Minutes:

1..2..3..4..5 Tire Flip

2..4..6..8..10 Handstand Push Ups

40 yard Farmers Carry

Competition

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 24 Minutes:

15 yard Handstand Walk

1..2..3..4..5 Tire Flip

2..4..6..8..10 Bar Muscle Up

40 yard Farmers Carry

B: Hammies/Midline

A) 100 Seated Banded Hamstring Curls

B) Complete 2 rounds for 2 sets (2 rounds= 1 set)

10x strict leg lifts hanging from bar (advanced=T2B)

30s hanging L-hold rings (scaled=knees to chest)

10 v-ups (scaled=sit ups)

Intent: transition from movement to movement within 10s. Rest 1:00 after each set.

C) 100 Seated Banded Hamstring Curls