Thursday, August 8, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

6 Supine Row

9 Sumo Deadlift High Pull

12 Wall Ball

15 Medball crunch transfers

200m Run with medball

Metcon (No Measure)

10 rounds not for time

:30s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236

15 ring support swings https://vimeo.com/181499957/25e31478dc

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

10x bar jump to hollow-> glide-> arch -> pull to shins

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

16x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe

7x tuck rocking muscle ups https://vimeo.com/190960468/f67a9777f7

** scale with 7-7x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5