Thursday, February 7, 2019


Thursday, February 7, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

750/600m Row

In Remaining Time:

24 Double Unders

9 Hang Power Clean

6 Burpee



Skill Sesh

Handstand Complex

7 Rounds of the following

1-Jacknife handstand->3-strict HSPU->1-Jacknife handtstand->

3-kipping HSPU->20 sec Handstand Hold

Rest :30 sec between rounds


Bar Complex

7 Rounds

1-BMU->3 T2B->3 Kipping Pull Up->2 C2B

Rest :45 sec between Sets

Ring Complex

7 rounds

1 false grip pull up->1 false grip pull to invert->lower to hanging L-sit (3 sec hold)->2 swings->1 muscle up

Rest 1:00 min between rounds