Thursday, April 9, 2020


Thursday, April 9, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) AMRAP in 14 minutes Quality

8 Skater Linge Taps (4/4) (

16 Alternating Dead Bugs (8/8)

8 High Pulls

8 Walking Inch Worms

16 Alternating Side Plank T’s (8/8)

20 Seconds Reverse Plank

B) Mobility Coaches Choice


Metcon (No Measure)

10 rounds not for time

:15s wall handstand perpendicular to wall (scale with back to wall)


One foot on ground tuck planche hold floor

15s wall backbend (pick comfortable distance)

5x bar jump to hollow-> glide-> arch -> pull to shins

10 superman/hollow rolls

8x candlestick roll up with med ball

:10s reverse plank hold

:30s bottom of push up hold 2″ from floor