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