14
Dec
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