Thursday, October 22, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

20 Deadlift 225/155

300m Farmers Carry

400m Run

50 Calorie Row/Bike

400m Run

300m Farmers Carry

20 Deadlifts

Competition

Metcon (No Measure)

Handstand Chipper

Complete the following not for time:

60 tuck up to handstand ¾

https://vimeo.com/192344245/dc60f16b99

50 lunge to handstand with pause

https://www.youtube.com/watch?v=xmc8JfLL3Io&feature=youtu.be

5x:20s handstand hold perpendicular to wall

https://www.youtube.com/watch?v=2EX1XB_wBvk&feature=youtu.be

40 alternating handstand shifts (one arm)

https://www.youtube.com/watch?v=y5wm85nKLJA&feature=youtu.be

Break up sets as needed.

Rest 5:00 min

THEN

15 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.