Wednesday, August 22, 2018

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 Complete AMRAP in 20 Minutes:

180/135 Calorie Row

In Remaining Time Perform AMRAP:

80 ft Plate Push (2×40 ft)

Handstand Hold/DB/Plate Hold

Wall Sit

*One athlete at each exercise, plate pusher is the time keeper

Push/Pull

3 Sets:

Reverse Lunge x 8 ea

Barbell Upright Row x 10-12

Single Leg RDL x 6 ea.

Banded Triple Threat x 8