Thursday, August 8, 2019


Thursday, August 8, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

6 Supine Row

9 Sumo Deadlift High Pull

12 Wall Ball

15 Medball crunch transfers

200m Run with medball

Metcon (No Measure)

10 rounds not for time

:30s wall handstand perpendicular to wall (scale with back to wall)

15 ring support swings

15s wall backbend (pick comfortable distance)

10x bar jump to hollow-> glide-> arch -> pull to shins

16x candlestick roll up with med ball

7x tuck rocking muscle ups

** scale with 7-7x leg assist muscle up transition drill