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Thursday, August 29, 2019

29
Aug

Thursday, August 29, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time:

1000/800m Row

20 Devils Press 45/25

150 Double Unders or 250 Single Unders

60 DB Renegade Row (30/30)

800 Run

Competition

Metcon (No Measure)

Make your choice off your biggest priority.

Gymnastics:If you need Gymnastics skill work and you have Healthy joints/recovering from the week well.

Swim: If you need additional Aerobic work or feeling beat up from the week only choose one.

Gymnastics Option:

2 Rounds not for Time

25-Pike to Headstand

https://vimeo.com/191489186/fdafbc8c25

25-Straddle Jump to Handstand

https://vimeo.com/191490010/59f714032a

25- Straddle Press Walk

https://vimeo.com/191318786/4813789ec3

25- Front Rolls

https://vimeo.com/181502631/3805500c24

25-Candlestick Roll Up w/ Med Ball

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

Swim Option:

50 warm up

2×75 kick (no fins) w/ 45sec rest

1×200 pull w/ 1min rest

1×200 swim w/ 1min rest

1×200 swim w/ fins w/ 1min rest

3×50 kick (no fins) w/ 45sec rest

1×200 pull w/ 1min rest

1×200 swim w/ 1min rest

1×200 swim w/ fins w/ 1min rest

6×25 kick MAX EFFORT (no fins) w/ full recovery

50 warm-down

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