Thursday, June 14, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

For Time:

60 Calorie Row

50 Slam Balls

400m Run

30 Burpee

20 DB Renegade Row Each

100 ft Sled/Plate Push

Competition

Volume Basics

Break up however you see fit and rest as needed. Complete all of the following work or work for 60 minutes… whichever comes first

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

75 ring swings in false grip ing support swings https://vimeo.com/181499957/25e31478dc

75 bar arch hollows https://vimeo.com/180776155/bb53e73145

50 form focus butterfly pull ups put something between heels to keep feet together https://vimeo.com/183122802/f411bc0eb1

75 meter handstand walk

75 kipping HSPU any style focus on hollow bottom butt on wall, arch at pressed out heels on wall https://vimeo.com/191319583/e1ac20c023

3 minutes supine hollow hold https://vimeo.com/191320755/26ccfffc1a

3 minutes superman hold https://vimeo.com/191320087/b2b785bb5b