Call Us: (720) 335-5591

Thursday, February 15, 2018

15
Feb

Thursday, February 15, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (AMRAP – Reps)

2 Rds For Reps:

2 Minutes Row For Calories

1 Minute Push Ups

2 Minutes Wall Balls

1 Minute Burpee

Rest 4 Minutes

Competition

Basics

45 minutes rotate through the following:

10 Ring Support Swings

https://vimeo.com/181499957/25e31478dc

10 Ring Swings

https://vimeo.com/180772146/cc0c94f1d0#

10 Tuck Up to Handstand

https://vimeo.com/192344354/01a9e25c36

10 Lunge to Handstands (as high as possible under control)

https://vimeo.com/181500800/b624fc5d9c

10 low amplitude butterfly swings

https://www.youtube.com/watch?v=YwQsm89f__U&feature=youtu.be

10 arch hollow to lever pull

https://youtu.be/Yif0foLowrA

10 bar tuck lever pull

https://www.youtube.com/watch?v=6JhVN5ZzCiY&feature=youtu.be

Rest as needed between sets. This is not for speed. Work for quality.

After the 45 minutes rotate through the following stretches. Focus on breathing and relaxing.

3 Rounds

1:00 min pancake

https://www.youtube.com/watch?v=p2b_kEE6b8Q&feature=youtu.be

1:00 min reverse shoulder stretch

https://www.youtube.com/watch?v=vWPMxawvcBY&feature=youtu.be

1:00 each right & left split

https://www.youtube.com/watch?v=StgcUr1YRLA&feature=youtu.be

:20 s backbend

Leave a Reply