Thursday, April 4, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

8 sets:

Tabata 20 seconds on / 10 seconds rest (Rotate through movements)

Side kick throughs (https://youtu.be/dFRDRm_OV0w)

Bent Over Double kb/DB Row

10 yard shuttle lateral shuffles

Hanging side to side leg raise over object

Competition

Handstand/swings

5 Rds

3 Parallette bent arm press to handstand

Scaled option

5 straddle handstand jumps

5 Handstand to front roll

Scaled option

10 Front rolls

5 tap swing to glide kip (https://youtu.be/lt5zQdc3Lkw)

Scaled option

10 tap swings

Metcon (No Measure)

Bike

8 minutes at mod/easy pace, 1 minute rest, 4 minutes at moderate pace, 1 minute rest, 2 minutes at mod/fast pace, 1 minute rest, 1 minute at fast pace, 1 minute rest, 30 seconds sprint,