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Thursday, April 25, 2019

25
Apr

Thursday, April 25, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (2 Rounds for reps)

4 Sets For Reps: (35 Seconds on/25 Seconds Rest)

KB Sumo Deadlift High Pull to Goblet Squat (https://www.youtube.com/watch?v=6msxvihgooA)

Med ball toe touch crunch (feet elevated straight in air

Bottom Half Burpee (https://www.youtube.com/watch?v=JNRTdYWvD8U)

Med ball Russian Twists

Rest 4 Minutes After Set 4:

3 Minutes Max Distance Row/Bike

Competition

Chipper

Go through the following exercises in order once, resting as needed for form, not fatigue focus

20 candlestick roll up with med ball

https://vimeo.com/181499992/80d1efbabe

40 bar arch hollows

https://vimeo.com/180776155/bb53e73145

20 jelly belly

https://vimeo.com/191318797/25eee93564

60 bottom of dip static support swings

https://vimeo.com/183122865/3e2fae3350

25x hand over hand grip switch (forward to reverse then back to forward grip =1)

https://vimeo.com/181503515/b6012806b4

10 rope climbs

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