Tuesday, February 6, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes:

20/15 Calorie Row

20 Hand Release Push Up

5-10-15-20 yard shuttle run x 4

20 Pistols (Goblet Squat)

20 Anchored Sit Ups

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes:

20/15 Calorie Row

20 Hand Release Push Up

20/15 Calorie Bike

20 Pistols

20 GHD Sit Ups