Thursday, August 16, 2018

Surge Elite Performance & Fitness – CROSSFIT

Competition

Rings and Stands

30:00 min Rotate through the following:

5-ring pike pull to invert

https://vimeo.com/191244344/f61298ed95

5-swinging ring pull-ups

https://vimeo.com/191244297/0cf35d440d

10-ring support swings

https://vimeo.com/181499957/25e31478dc

10-bottom of dip swings

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

10-handstand weight shifts

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

20’ handstand walks

Essentials/Performance

Metcon (Weight)

4 Sets: (Every 90 Seconds)

Station 1 =16-20/12-15 Row

Station 2 = 8-12 Lateral Burpee Stick Jump

Station 3 = 200m Run

Station 4 = 4 Power Clean + 8 Front Rack Lunge (4/4)