Thursday, August 15, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time

800m Run

100 Air Squats

75 Slam Ball

50 yard bear crawl slam ball push

25 yard seal walk

Competition

Metcon (No Measure)

Accumulate the following in any order. Rest as needed. Form, not fatigue focus.

10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend

20 pirouette 180

https://vimeo.com/181503056/7d6b604012

20 bar muscle ups

https://vimeo.com/191296844/7842bbee4e

30 jumping ring muscle ups

https://vimeo.com/191244086/99bb4a5441

40 meters handstand walk form focus

https://vimeo.com/181503272/2d8ef8bfba

50 bottom of ring dip swings

https://vimeo.com/183122819/3613248e52

60 TTB

https://vimeo.com/180988708/d8ca7f182d

70 low amplitude ring swings with false grip

https://vimeo.com/191243996/f6f9d26bb5

80 handstand weight shifts facing wall (each shift = 1 rep)

https://vimeo.com/181500923/3620929fc6

90 Arch hollows

https://vimeo.com/180776155/bb53e73145