Thursday, May 14, 2020
CrossFit Surge – CROSSFIT
Metcon (Time)
2 sets
10 Inchworm
20 Bicycle Crunches (10/10)
15 Single Leg Glute bridge each
B) AMRAP in 13 Minutes
30-20-10-5 Wall Ball or Thruster
20-15-10-5 Dip/Chair or Bench Dip
30-20-10-5 Russian Twist (R+L = 1)
*If you complete the ladder, continue by going back up the ladder.
Metcon (No Measure)
7-10 rounds not for time
:30s wall handstand perpendicular to the 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