Thursday, April 23, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

5 Sets:

30 Seconds Plank

Then

2 Rds

20 Butt Kicks

10 Wt. Russian Twist (5/5)RT + LT = 1

20 Butt Kicks

10 Body Weight Man Maker (Push Up + Shoulder Tap + Thruster) (https://www.youtube.com/watch?v=52gcVX163Vc)

Rest 1 Minute

Metcon (No Measure)

1 round – Completion Circuit

6 Rounds Complete the following complex.

1:00m plank hold

https://www.youtube.com/watch?v=ZWbELscZxk0&feature=youtu.be

10 Gymnastics Push-Ups

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

:30s reverse plank hold

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

10 Reverse Push-Ups

https://www.youtube.com/watch?v=mMREZcG95uQ&feature=youtu.be

Rest 2:00 min between rounds

Focus is on the fundamental core, pushing, and support strength. Rotate from one movement to the next with no rest between