Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance Strength

Sumo Deadlift

10-8-6-4-2

*Goal is to increase loads from last week

Partner Accessories

With a Partner Perform AMRAP in 20 Minutes: (Partners Alternate Movements)

80 yard Baby Carry (Stone, Sandbag)/Double KB Front Rack Carry

40 yard sled push

Prone Flat Bench Barbell Row x 8-10

60 yard Farmers Carry

30 Seconds Medball Russian Twist

Competition

Metcon (3 Rounds for time)

Every 3 Minutes x 3 Sets:

12-9-6

Chest to Bar Pull Ups

DB Thrusters 55/35

Partner Accessories

With a Partner Perform AMRAP in 20 Minutes: (Partners Alternate Movements)

80 yard Baby Carry (Stone, Sandbag)/Double KB Front Rack Carry

40 yard sled push

2-4 Weighted Pull Up + Max Rep Tempo Pull Up @2111

60 yard Farmers Carry

30 Seconds Medball Russian Twist