Thursday, March 19, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Reps)

Bodyweight

4 Sets (45 seconds on/15 seconds rest)

wall sit

Hip Thrusts

Sprawl Frog Kick (https://youtu.be/Gq6eCusvXFc)

push up plank hold shoulder taps

DB/KB Option

4 Sets (45 seconds on/15 seconds rest)

wall sit

KB/DB Swing

Sprawl Frog Kick (https://youtu.be/Gq6eCusvXFc)

push up plank hold shoulder taps

Competition

Metcon (No Measure)

Gymnastics

45 min. Rotate through the following at your own pace.

15-Arch Hollows on Bar (use false grip)

10-low amplitude butterfly pull-ups (focus on technique, don’t worry about getting chin over bar)

:45s Freestanding handstand hold (perpendicular to wall, use the wall to assist as needed)

Scaled= facing the wall

15-Tuck up handstands (focus on straight arms and no arched back)

15- Candlestick roll up to pistol Alternating legs

Description: Candlestick then stand up with one leg, then lower down through pistol position into the next candlestick)