Thursday, July 16, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

300m Run

30 Jumping Pull ups – set bar at mid forearm when standing

30 KB Swing, 35/25

30 Walking Lunge steps

30 Knee to Elbow

30 Push Press, 45/33

30 Hip Extensions

30 Wall Balls, 20/14

30 Burpees

30 Double unders

Metcon (No Measure)

Press/Pull

2 rounds of the following:

3×5 wall walks

https://www.youtube.com/watch?v=m1pFGEK9Uas&feature=youtu.be

3×5 lunge to handstand block out

https://www.youtube.com/watch?v=x0dKCViz2m8&feature=youtu.be

3×5 low amplitude butterfly movement

https://www.youtube.com/watch?v=YwQsm89f__U&feature=youtu.be

3×5 butterfly pull ups

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

3×5 T2B form focus heels together

https://www.youtube.com/watch?v=CDYlBWdR4Hk&feature=youtu.be

Rotate through movements at your own pace. Focus on quality movements.