Thursday, April 16, 2020


Thursday, April 16, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time:

100 Jumping Jacks

90 Russian Twist

80 Walking Lunges

70 Up/Downs (

60 Supermans

50 Chair/Bench Dips

40 Alternating Crab Kicks (

30 Burpees

20 Straight Leg Sit Ups

10 Wall Walks or inch worms x 2 (


Choose to perform this in 2 rounds. Cut the number in 1/2 and perform 2 rounds. Same body of work, just different format.

Metcon (No Measure)

Complete 5 Rounds:

Try 3-Parallette or floor bent arm press to handstand (do not have to start from a tuck hold position. You may start the press with your feet on the ground)

5-straddle handstand jumps

10- Front Rolls

5-Handstand to Front Roll