Thursday, February 13, 2020


Thursday, February 13, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 0-5 Minutes (4 Minute Cap)

500m Row

100 Double Uners

B) 5-17

3 Rds:

AMRAP in 3 Minutes

12 DB Mountain Climbers

8 DB Renegade Row (4/4)

6 DB Floor Press

Rest 1 Minute (Pick up where you left off)

C) 17-Finish

500m Row

100 Double Unders


Metcon (No Measure)

10 rounds not for time

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

8 ring support swings

15s wall backbend (pick comfortable distance)

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

8x candlestick roll up with med ball

5x tuck rocking muscle ups

** scale with 5-10x leg assist muscle up transition drill