Thursday, April 12, 2018


Thursday, April 12, 2018

Surge Elite Performance & Fitness – CROSSFIT



Go through the following exercises in order once, resting as needed for form, not fatigue focus

20 candlestick roll up with med ball

40 bar arch hollows

20 jelly belly

60 bottom of dip static support swings

25x hand over hand grip switch (forward to reverse then back to forward grip =1)

10 rope climbs


Metcon (Calories)

With a Partner Perform:

AMRAP in 13 Minutes:

6 Supine Ring Row

36 ft Bear Crawl Forward

36 ft Bear Crawl Backwards

36 Plate Push

AMRAP Row for Calories

*Partner A performs bear crawl and plate push. Partner B perform AMRAP on Rower, once Partner A completes their portion athletes which. Score is total calories.