Thursday, June 6, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

1000/750m Row

25 Plate Ground to Overhead

50 Overhead Walking Lunges 25/25

25 Plate Ground to Overhead

800m Run

Competition

Metcon (No Measure)

10 rounds not for time

:15s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236

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

15s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1

5x bar jump to hollow-> glide-> arch -> pull to shins

https://vimeo.com/191318767/201386ddae

8x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe

5x tuck rocking muscle ups https://vimeo.com/190960468/f67a9777f7

** scale with 5-10x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5