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.