Wednesday, September 13, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (Time)
For Time:
300m Run
30 Jumping Pull ups – set bar at mid forearm when standing
30 KB Swing, 35/25
30 Walking Lunge steps
30 Knee to Elbow
30 Push Press, 45/33
30 Hip Extensions
30 Wall Balls, 20/14
30 Burpees
30 Double unders
Competition
Handstands
Rotate through the following for 30:00 min
7 Weight transfers on box
https://vimeo.com/191489292/ae7860282f
7 Tuck to handstand ¾
https://vimeo.com/192344354/01a9e25c36
7 lunge to handstand
https://www.youtube.com/watch?v=xmc8JfLL3Io&feature=youtu.be
7 pike handstand weight shifts
https://www.youtube.com/watch?v=fUVbspFyhqU&feature=youtu.be
15’ arch handstand walk
https://www.youtube.com/watch?v=S2fSlZtpcyQ&feature=youtu.be
Recovery Body Follow
2 rounds for quality
8 1 arm high pulls each arm
8 Sumo inchworms
8 Wt. Alternating kossacks
8 Barbell Cuban press