Thursday, March 14, 2019


Thursday, March 14, 2019

Surge Elite Performance & Fitness – CROSSFIT


Metcon (AMRAP – Reps)

4 Sets For Reps:

1 minute kb swing

1 minute box jump overs 20/16

1 minute slam ball

1 minute row

Rest 1 minute



Skill Sesh

45 min. Rotate through the following at your own pace.

15-Arch Hollows on Bar (use false grip)

10-low amplitude butterfly pull-ups (focus on technique, don’t worry about getting chin over bar)

:45s Freestanding handstand hold (perpendicular to wall, use the wall to assist as needed)

Scaled= facing the wall

15-Tuck up handstands (focus on straight arms and no arched back)

15- Candlestick roll up to pistol Alternating legs

Description: Candlestick then stand up with one leg, then lower down through pistol position into the next candlestick)

8-High amplitude rings swings with hollow body pull to chest (thumbs to arm pits)