Thursday, April 12, 2018
CrossFit Surge – CROSSFIT
Competition
Basics
Go through the following exercises in order once, resting as needed for form, not fatigue focus
20 candlestick roll up with med ball
https://vimeo.com/181499992/80d1efbabe
40 bar arch hollows
https://vimeo.com/180776155/bb53e73145
20 jelly belly
https://vimeo.com/191318797/25eee93564
60 bottom of dip static support swings
https://vimeo.com/183122865/3e2fae3350
25x hand over hand grip switch (forward to reverse then back to forward grip =1)
https://vimeo.com/181503515/b6012806b4
10 rope climbs
Essentials/Performance
Metcon (Calories)
With a Partner Perform:
AMRAP in 13 Minutes:
6 Supine Ring Row
36 ft Bear Crawl Forward
36 ft Bear Crawl Backwards
36 Plate Push
AMRAP Row for Calories
*Partner A performs bear crawl and plate push. Partner B perform AMRAP on Rower, once Partner A completes their portion athletes which. Score is total calories.