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Thursday, April 19, 2018

18
Apr

Thursday, April 19, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Competition

Low Volume Foundations

3 rounds not for time

Handstand walk 40 feet

OR

80 Handstand weight shifts facing wall

https://vimeo.com/181500923/3620929fc6

10 ring straddle up

https://vimeo.com/191244751/71120caa42

* scale by pulling as high as possible and lowering slowly or using spotter

25 hollow rocks

https://vimeo.com/183122639/34a2da7687

5x butterfly movement progressing from small circle to full butterfly pull up over 5 reps

https://vimeo.com/180988725/2fa7c73f72

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

In a Team of 3 Perform AMRAP in 15 Minutes:

10 Plate Ground to Overhead

8 Barbell Inverted Row

10/7 Calorie Row

Partners Alternate Movement. Partner A starts on Plate ground to overhead, Partner B starts on Inverted Row, and Partner C performs Row. Once all partners complete their given exercise Partners Rotate.

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