Thursday, January 17, 2019


Thursday, January 17, 2019

CrossFit Surge – CROSSFIT

Metcon (4 Rounds for time)

4 Sets: (New Set Every 4 Minutes)

400m Run/500m Row/.5 Mile Bike

12 Toe to Bar



Skill Sesh

35 min. Rotate through the following at your own pace.

10-Arch Hollows on Bar (use false grip)

5-low amplitude butterfly pull-ups (focus on technique, don’t worry about getting chin over bar)

:30s Freestanding handstand hold (perpendicular to wall, use the wall to assist as needed)

Scaled= facing the wall

10-Tuck up handstands (focus on straight arms and no arched back)

10- Candlestick roll up to pistol Alternating legs

Description: Candlestick then stand up with one leg, then lower down through pistol position into the next candlestick)

5-High amplitude rings swings with hollow body pull to chest (thumbs to arm pits)