6
Sep
Thursday, September 6, 2018
CrossFit Surge – 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.