Thursday, September 5, 2019


Thursday, September 5, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

200m Run

15 Slam Balls

3 Rope Climbs


Metcon (No Measure)

7-10 rounds not for time

:30s wall handstand perpendicular to the wall (scale with back to wall)

15 ring support swings

15s wall backbend (pick comfortable distance)

10x bar jump to hollow-> glide-> arch -> pull to shins

16x candlestick roll up with med ball

7x tuck rocking muscle-ups

** scale with 7-7x leg assist muscle up transition drill