Thursday, August 27, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

100 ft Sled/Plate push

20 Burpee

30 Plate Sit up

40 Plate Step Ups (20/20)

50 Plate Reverse Sit Ups (https://www.youtube.com/watch?v=iXM4dRZjPas)

40 Plate Step Ups

30 Plate Sit Ups

20 Burpee

100 ft Sled/Plate Push

Metcon (No Measure)

Rings/Hands

5 Rounds

10- Ring Swings

https://player.vimeo.com/video/180772146

10- Arch/Hollows

https://player.vimeo.com/video/180776155

10-Ring Tuck Pull to Invert

https://player.vimeo.com/video/191244321

10- Jump to Hollow Glide Arch

https://player.vimeo.com/video/191297424

Rest 5:00min

THEN

3 x100ft Handstand Walks

Rest 1:00min between Sets

Focus on 15ft increments, try to go unbroken every 15 ft.

Scaled= 100 lunge to handstand