Saturday, April 7, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

Metcon (3 Rounds for reps)

With a Partner Perform: (Partners alternate entire rounds)

A) AMRAP in 6 Minute:

8 Wall Ball

8 Supine Row

Rest 3 Minutes

B) AMRAP in 6 Minutes:

8 Goblet Squat

8 Hanging Knee Raises

Rest 3 Minutes

AMRAP in 6 Minutes:

8 Deadlift

6 Burpee Step Ups (3/3)

Performance/Competition

Metcon (3 Rounds for reps)

With a Partner Perform: (Partners alternate entire rounds)

A) AMRAP in 6 Minute:

6 Thrusters 105/70

8 Pull Ups

Rest 3 Minutes

B) AMRAP in 6 Minutes:

6 Front Squat 135/95

8 Toe to Bar

Rest 3 Minutes

AMRAP in 6 Minutes:

6 Deadlift 185/125

8 Burpee Box Jump w/step down (Alternate leg you step down with, (4/4)