Thursday, July 18, 2019


Thursday, July 18, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Reps)

7 Sets (EMOM Rotating through movements, 21 total minutes)

Minute 1 = 12 KB Sumo Deadlift High Pulls in remaining time perform AMRAP Shoulder Taps

Minute 2 = 8-12 Supine Ring Row in remaining time perform AMRAP mountain climbers

Minute 3 = 12 Straight Arm Burpees (no Push up) in remaining time perform AMRAP weighted straight leg toe touch crunches (


Metcon (No Measure)

Complete 3-5 Rounds:

(Optional) 3-Parallette bent arm press to handstand

5-straddle handstand jumps

2-5-Handstand to Front Roll

5-10- Front Rolls

(Optional) 5-Tap Swing to Glide Kip

10-Tap Swings