Thursday, October 4, 2018


Thursday, October 4, 2018

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

1 Mile Run

In Remaining Time Perform:

9 KB Swings

6 Box Jump Overs

3 Burpee


Handstand Chipper

Complete the following not for time:

60 tuck up to handstand ¾

50 lunge to handstand with pause

5x:20s handstand hold perpendicular to wall

40 alternating handstand shifts (one arm)

Break up sets as needed.

Rest 5:00 min


20 Rounds of

15’ unbroken handstand walks

(10 V-up penalty if you don’t complete the round unbroken)

*If you fall before the 15’ then just start back from where came down.