Thursday, August 22, 2019

CrossFit Surge – CROSSFIT

Mobility

2 minutes at Each Stationary

Banded Lat mobility x 1 min each

Banded Pec Mobility x 1 min each

Banded Samson mobility x 1 min each

Banded pigeon mobility x 1 min each

Metcon (Time)

For Time:

50-40-30-20-10 Sit Ups

25-20-15-10-5 KB Swing

200m between each round

Competition

Metcon (No Measure)

Skill Sesh

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