Saturday, May 4, 2019

Surge Elite Performance & Fitness – CROSSFIT

Strength

A) 10 minutes build to:

1 rep Bench Press

B) 1 Set

AMRAP Bench Press @ 85% of A

C) 3 Sets (perform after wod)

Star Plank Rotstions x 10 each

Rope Hang Flutter Kicks x 15-20 seconds

Banded Reverse Crunch x 15-20

Seated Incline DB Curls x 10-15 each

Metcon (Time)

With a Partner

100 Air Squats (Partner holds Wall Sit, Partners alternate every 25 reps)

50 Hand Release Push Ups (Partner holds top Push Up position)

10 Rope Climbs

80 Air Squats (Partner holds Wall Sit, Partners alternate every 20 reps)

20 DB Shoulder Press (Partner holds handstand)

8 Rope Climbs

60 Air Squats (Partner holds Wall Sit, Partners alternate every 15 reps)

50 Hand Release Push Ups (Partner holds top Push Up position)

6 Rope Climb

40 Air Squats (Partner holds Wall Sit, Partners alternate every 10 reps)

20 DB Shoulder Press (Partner holds handstand)

4 Rope Climbs

20 Air Squats (Partner holds Wall Sit, Partners alternate every 10 reps)

50 Hand Release Push Ups (Partner holds top Push Up position)

2 Rope Climb