Thursday, June 7, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (4 Rounds for time)

Every 5 Minutes x 4 Sets (20 Minutes) Perform:

300/250m Row

10 Toe to Bar

300m Run

10 Pull Ups

Competition

Skill Shesh

4 Rounds (Not for Time)

15- Ring Swings

https://vimeo.com/180772146/cc0c94f1d0#

15- Arch/Hollows

https://vimeo.com/180776155/bb53e73145#

12-Ring Tuck Pull to Invert

https://vimeo.com/191244321/9919a10344

15- Jump to Hollow Glide Arch

https://vimeo.com/191297424/ac7fd1c3b6

Rest 5:00min

THEN

3 x120ft Handstand Walks

Rest 1:30min between Sets

Focus on 10ft increments, try to go unbroken every 10 ft.

Scaled= 100 lunge to handstand