Thursday, April 9, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) AMRAP in 14 minutes Quality

8 Skater Linge Taps (4/4) (https://youtu.be/YxTwfzvdRCc)

16 Alternating Dead Bugs (8/8)

8 High Pulls

8 Walking Inch Worms

16 Alternating Side Plank T’s (8/8)

20 Seconds Reverse Plank

B) Mobility Coaches Choice

Competition

Metcon (No Measure)

10 rounds not for time

:15s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236

:10s

One foot on ground tuck planche hold floor

https://www.youtube.com/watch?v=jM33uNOsNRs&feature=youtu.be

15s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1

5x bar jump to hollow-> glide-> arch -> pull to shins

https://vimeo.com/191318767/201386ddae

10 superman/hollow rolls

https://www.youtube.com/watch?v=kRK2Guyox2E&feature=youtu.be

8x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe

:10s reverse plank hold

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

:30s bottom of push up hold 2″ from floor

https://vimeo.com/191320104/e3632f0d10