Thursday, August 30, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes:
9 DB Shoulder to Overhead
12 DB Renegade Row (6/6)
15 Slamballs
200m Run w/Medball
Competition
Ladder
Complete 3 rounds or 45 min of the Following Not for Time:
10 pirouette 180
https://vimeo.com/181503056/7d6b604012
15 bar muscle ups
https://vimeo.com/191296844/7842bbee4e
20 jumping ring muscle ups
https://vimeo.com/191244086/99bb4a5441
25 meters handstand walk form focus
https://vimeo.com/181503272/2d8ef8bfba
30 bottom of ring dip swings
https://vimeo.com/183122819/3613248e52
35 TTB
https://vimeo.com/180988708/d8ca7f182d
40 low amplitude ring swings with false grip
https://vimeo.com/191243996/f6f9d26bb5
45 handstand weight shifts facing wall (each shift = 1 rep)
https://vimeo.com/181500923/3620929fc6
50 Arch hollows
https://vimeo.com/180776155/bb53e73145