Friday, March 27, 2020
Surge Elite Performance & Fitness – CROSSFIT
Bodyweight
Metcon (AMRAP – Rounds and Reps)
A) 2-3 Sets:
45 Seconds Wt. Wall Sit
10 RDL
30 Seconds Wt. Wall Sit
Hip Thrusts x 1 Minute
B) AMRAP in 15 Minutes
15 Tuck Crunch
20 Step Up (10/10)
25 Seconds Handstand/Plank Hold
20 Jumping Jacks
Metcon (AMRAP – Rounds and Reps)
A) 2-3 Sets:
45 Seconds Wt. Wall Sit
10 RDL
30 Seconds Wt. Wall Sit
Hip Thrusts x 1 Minute
B) AMRAP in 15 Minutes
15 Tuck Crunch (https://youtu.be/jXhCVgNYDow)
20 DB/KB Step Ups (10/10)
25 Seconds Handstand Hold
30 Double Unders
Barbell Strength
Barbell Strength
10 Rds
10 Deadlift
10 Bent Over Row
10 Hang Muscle Clean
10 Strict Press
10 Front Squat
10 Thrusters
Competition
Strength
A) 2 Sets:
Broom Stick Vertical Jumps x 10
B) 2 Sets:
Double Jumps x 10
C) 3 Sets:
Wall Sit x 60 Seconds
Barbell RDL x 10
Wall Sit x 45 Seconds
Barbell Hip Thrusts x 1 Minute
Metcon (Time)
5 Rds For Time:
10 Step Ups
20 Wt. Sit Ups
50 ft. Handstand Walk
60 Double Unders