Thursday, October 10, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time

1000/800m Row

30-20-10 Russian KB Swings

20-15-10 Toe to Ring

*Perform 10 Burpee Over KB/Stick Between Each Round

500/400m Row

Metcon (No Measure)

Skill Sesh

30:00 min Rotate through the following:

5-ring pike pull to invert

https://vimeo.com/191244344/f61298ed95

5-swinging ring pull-ups

https://vimeo.com/191244297/0cf35d440d

10-ring support swings

https://vimeo.com/181499957/25e31478dc

10-bottom of dip swings

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

10-handstand weight shifts

https://www.youtube.com/watch?v=fUVbspFyhqU&feature=youtu.be

20’ handstand walks