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Thursday, April 18, 2019

18
Apr

Thursday, April 18, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

1000m Row

In Remaining Time Perform:

10 Plate Ground to Overhead 45/25

10 Double Leg Mountain Climber (https://youtu.be/-rLBU8Nugzs)

15 Plate to Touch Crunch (Lay supine on back lift both feet to ceiling, extend plate crunch and touch toes)

Competition

Metcon (No Measure)

A) 3 rounds not for time

10 ring tuck pull to invert

https://vimeo.com/191244321/9919a10344

20 static support swings

https://vimeo.com/183122882/27e7eef67e

https://vimeo.com/192340223/4e1eece66d

20 box handstand weight shifts

https://vimeo.com/181500900/4da9c98a4c

30s false grip tuck hang bar

https://vimeo.com/181500357/85a284c854

30s wall backbend

https://vimeo.com/191320005/9fa68fc6a1

5x complex: Arch hollow -> lever pull -> pull down, pull in -> pull in with arch (butterfly pull up)

https://vimeo.com/190959949/93f5f1c0bd

B) Bike

15min easy/mod pace, 3min easy spin, 10min easy/mod pace, 3min easy spin

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