Tuesday, June 4, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (6 Rounds for reps)
A) AMRAP in 3 Minutes:
6 Toe to Bar
12 Single leg alternating V-Up
Rest 1 minute
B) AMRAP in 3 Minutes:
6 Ring Push Ups
12 DB Lateral Raises
Rest 1 minute
C) AMRAP in 3 Minutes:
6 Jumping Split Squat Switch
12 DB Curtsy step up overs 6/6
Rest 1 minute
D) AMRAP in 3 Minutes
3 Strict Handstand Push Ups
12 DB Shoulder Press 30/15
Rest 1 minute
E) AMRAP in 3 Minutes
8 Pistols/single leg box squat
30 Double Unders
Rest 1 minute
F) AMRAP in 3 Minutes:
20 Mountain Climbers
:30 Seconds Plank
Metcon (6 Rounds for reps)
A) AMRAP in 3 Minutes:
6 Toe to Bar
12 Single leg alternating V-Up
Rest 30 Seconds
B) AMRAP in 3 Minutes:
6 Ring Push Ups
12 DB Lateral Raises
Rest 30 Seconds
C) AMRAP in 3 Minutes:
6 Jumping Split Squat Switch
12 DB Curtsy step up overs 6/6
Rest 30 Seconds
D) AMRAP in 3 Minutes
3 Strict Handstand Push Ups
12 DB Shoulder Press 30/15
Rest 30 Seconds
E) AMRAP in 3 Minutes
8 Pistols/single leg box squat
30 Double Unders
Rest 30 Seconds
F) AMRAP in 3 Minutes:
20 Mountain Climbers
:30 Seconds Plank
Strength
A) 4 Sets:
Barbell Shoulder Press x 4 @70-79%
Clean Pull x 5 @ 80-89%
B) 3 Sets:
Barbell Push Press x 4 @80-89%
Single arm db chainsaw row + lunge x 8-10 each
C) 3 Sets:
Max Rep Ring to Arm Pit Ring Pull Ups with 60 seconds rest
D) 3 Sets:
Max Rep Push Ups with 60 seconds between