Thursday, May 7, 2020


Thursday, May 7, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) Bring Sally Up

*Play the song “Flower” by Moby. Every time the song says “bring Sally up” you stand, and every time it says “bring Sally down” you perform a squat and hold in the bottom.

B) 5 Set

AMRAP in 3 Minutes

4 Up/Downs with double shots

8 Crossbody Toe Touches ( (L+R = 2)

12 Lateral Lunges (L+R = 2)

Rest 1 Minute

*Resume where you left off


Metcon (No Measure)

5-8 rounds not for time

:25s wall handstand perpendicular to wall (scale with back to wall)

12 ring support swings


One foot on ground tuck planche hold floor

20s wall backbend (pick comfortable distance)

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

20 superman/hollow rolls

12x candlestick roll up with med ball

8x tuck rocking muscle ups

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

:15s reverse plank hold

:40s bottom of

push up hold 2″ from floor