Saturday, March 3, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 25 Minutes:

400m Row

12 Bench Press

25 Russian KB Swings

60 Double Unders

12 Ring Dips

25 Russian KB Swings

300m Run

*Partners Alternate Movements

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 25 Minutes:

400m Row

12 Bench Press

25 Russian KB Swings

60 Double Unders

6 Ring Muscle Up + Ring Dip

25 Russian KB Swings

300m Run

*Partners Alternate Movements

B: Pull/Posterior/Midline

3 Sets:

Single Arm DB Row x 12-15

Rest as needed

Banded March x 1 Minute

Rest as needed

KB Biceps Curl x 6-8 each

Rest as needed

Chinese Plank x 60 seconds

Rest as needed