Thursday, December 14, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance Metcon

Metcon (Time)

For Time:

1200m Row

4 Rds

20 Single Leg Alternating V-Ups

12 Hip Extensions

then

20 yard seal walk

Competition

Ladder

Complete the Following Not for Time:

20 pirouette 180

https://vimeo.com/181503056/7d6b604012

30 bar muscle ups

https://vimeo.com/191296844/7842bbee4e

40 jumping ring muscle ups

https://vimeo.com/191244086/99bb4a5441

50 meters handstand walk form focus

https://vimeo.com/181503272/2d8ef8bfba

60 bottom of ring dip swings

https://vimeo.com/183122819/3613248e52

70 TTB

https://vimeo.com/180988708/d8ca7f182d

80 low amplitude ring swings with false grip

https://vimeo.com/191243996/f6f9d26bb5

90 handstand weight shifts facing wall (each shift = 1 rep)

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

100 Arch hollows

https://vimeo.com/180776155/bb53e73145