Thursday, October 11, 2018


Thursday, October 11, 2018

Surge Elite Performance & Fitness – CROSSFIT


Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

10 Wall Sit + Double DB Hammer Curl (Hold wall sit, perform double db hammer curl)

2 Wall Walks

15 yard DB Bear Crawl

Rest 90 Seconds


Pull/Press Skill

2x Max Unbroken Set:

Advanced: BMU

Novice: C2B

Beginner: Kipping or Butterfly Pull-ups

Rest as needed between sets

Rest 3:00 min


Complete 10 rounds of Max Distance Handstand walks

Scaled: Work freestanding handstands for 10 min.

Rest as needed.


5 Rounds of the following

7-Straddle Press to Handstand Jumps

7-Butterfly Progression low amplitude to full chin over bar. You should reach full amplitude within 5 swings.

7- Rings Support Swings