Thursday, May 24, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

For Time:

21-15-9

KB Sumo Deadlift High Pulls

KB Russian KB Swing

Hand Release Push Ups

*Run 400m run between each set.

Competition

Skill Chipper

Complete the Following Not for Time: (Break Up as you wish)

20 pirouette 180

https://vimeo.com/181503056/7d6b604012

30 bar muscle ups

https://vimeo.com/191296844/7842bbee4e

40 jumping ring muscle ups

https://vimeo.com/191244086/99bb4a5441

50 meters handstand walk form focus

https://vimeo.com/181503272/2d8ef8bfba

60 bottom of ring dip swings

https://vimeo.com/183122819/3613248e52

70 TTB

https://vimeo.com/180988708/d8ca7f182d

80 low amplitude ring swings with false grip

https://vimeo.com/191243996/f6f9d26bb5

90 handstand weight shifts facing wall (each shift = 1 rep)

https://vimeo.com/181500923/3620929fc6

100 Arch hollows

https://vimeo.com/180776155/bb53e73145