Thursday, September 6, 2018

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Reps)

“Team Ghost”

In Teams of 4 Complete 6 Rds For Reps:

1 Minute Row for Calorie

1 Minute Burpee

1 Minute Double Unders

1 Minute Rest

Essentials/Performance

Competition

Handstands?

Complete the following not for time:

3×10 tuck up to handstand ¾

https://vimeo.com/192344245/dc60f16b99

3×10 lunge to handstand with pause

https://www.youtube.com/watch?v=xmc8JfLL3Io&feature=youtu.be

3x20s handstand hold perpendicular to wall

https://www.youtube.com/watch?v=2EX1XB_wBvk&feature=youtu.be

3×6 alternating handstand shifts (one arm)

https://www.youtube.com/watch?v=y5wm85nKLJA&feature=youtu.be

Rest 5:00 min

THEN

15 Rounds of

15’ unbroken handstand walks

(10 V-up penalty if you don’t complete the round unbroken)

*If you fall before the 15’ then just start back from where came down.