Thursday, June 4, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

5 Sets: (EMOM)

Minute 1 = 30 Seconds Wall Walks/Inch Worm

Minute 2 = 45 Seconds Row/Bike/Mountain Climbers

Minute 3 = 30 Seconds Sit Ups

Minute 4 = 45 Seconds Jump Rope

Minute 5 = 30 Seconds Reverse Plank Toe Taps

Minute 6 = 45 Seconds Side Shuffles

Competition

Metcon (No Measure)

Rotate through the following for 30:00 min

7 Weight transfers on box

https://vimeo.com/191489292/ae7860282f

7 Tuck to handstand ¾

https://vimeo.com/192344354/01a9e25c36

7 lunge to handstand

https://www.youtube.com/watch?v=xmc8JfLL3Io&feature=youtu.be

7 pike handstand weight shifts

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

15’ arch handstand walk

https://www.youtube.com/watch?v=S2fSlZtpcyQ&feature=youtu.be

Recovery Body Follow

2 rounds for quality

8 1 arm high pulls each arm

8 Sumo inchworms

8 Wt. Alternating kossacks

8 Barbell Cuban press