Thursday, September 26, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
A) 0-3 minutes perform
400m run
B) From 3-18 minutes perform:
4 sets emom
Minute 1 = Wall sit Plate Steering wheels x 30-45 seconds
Minute 2 = 6-10 Slamball/plate ground to overhead + Sit Throughs/grasshoppers/mountain climbers x 45 seconds
(Sit through = https://youtu.be/dtVD2MPp9Ao)
(Grasshopper = https://youtu.be/uz7kyYi_8gA)
Minute 3 = 6-8 Inverted Barbell Row + Russian KB Swing x 45 Seconds
Minute 4 = DB Supinated Curl to Arnold Press x 45 Seconds
C) 18-21 minutes
400m run
Competition
Metcon (No Measure)
35 minutes
Rotate through the following
25-Pike to Headstand
https://vimeo.com/191489186/fdafbc8c25
25-Straddle Jump to Handstand
https://vimeo.com/191490010/59f714032a
25- Straddle Press Walk
https://vimeo.com/191318786/4813789ec3
25- Front Rolls
https://vimeo.com/181502631/3805500c24
25-Candlestick Roll Up w/ Med Ball
https://vimeo.com/181499992/80d1efbabe