Thursday, April 19, 2018


Thursday, April 19, 2018

Surge Elite Performance & Fitness – CROSSFIT


Warm-up (No Measure)

Dynamic Warm Up


Low Volume Foundations

3 rounds not for time

Handstand walk 40 feet


80 Handstand weight shifts facing wall

10 ring straddle up

* scale by pulling as high as possible and lowering slowly or using spotter

25 hollow rocks

5x butterfly movement progressing from small circle to full butterfly pull up over 5 reps


Metcon (AMRAP – Rounds and Reps)

In a Team of 3 Perform AMRAP in 15 Minutes:

10 Plate Ground to Overhead

8 Barbell Inverted Row

10/7 Calorie Row

Partners Alternate Movement. Partner A starts on Plate ground to overhead, Partner B starts on Inverted Row, and Partner C performs Row. Once all partners complete their given exercise Partners Rotate.