Thursday, June 18, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Reps)

5 Rds: (EMOM)

Minute 1 = 45 Seconds Row For Calories

Minute 2 = 15-20 Reps Plate Ground to Overhead

Minute 3 = 20 Seconds Hidens

Minute 4 = 30-45 Seconds Plate Russian Twist

Minute 5 = 30-45 Seconds Bike/Jump Rope

Minute 6 = 30-45 Seconds Plank Hold

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