Thursday, July 23, 2020


Thursday, July 23, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time:

400m Run

30 Slam Ball/Plate Ground to Overhead

20 Burpee

1000/750m Row

20 Burpee

30 Slam Balls/Plate Ground to Overhead

400m Run

*Stagger start if need to


Metcon (No Measure)

Complete 3-5 rounds of the following:

30s handstand hold back against wall

30s plank hold (push up position)

Rest 1:30

Complete 5 rounds of the following

30s ring support holds (focus on turning rings out)

30s bottom of dip hold

Rest 1:30

Complete 5 rounds of the


30s false grip hang from rings (focus on hollow position)

30s reverse plank hold (athlete can use floor or parallettes instead of rings)


2 rounds of the following

1:00 min straddle split (focus on breathing and bringing belley button to floor)

1:00 min butterfly stretch

1:00 min PVC pass through

10 minutes of free work on bar muscle ups. Focus on technique and good reps (not volume)”