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Thursday, January 21, 2021

21
Jan

Thursday, January 21, 2021

CrossFit Surge – CROSSFIT

Metcon (No Measure)

5 Sets: (EMOM)

30-40 Seconds 10 ft Side shuffle (down/back = 1 rep)

30-40 Seconds Plank Twists (https://youtu.be/fR0tb6agqqA)

30-40 Seconds Alt Front Raise + Lateral Raises

30-40 Seconds Quadruped shoulder taps

30-40 Seconds Single Leg Balance Straight leg Lifts RT(https://www.youtube.com/watch?v=jZzHrtKm5q4)

30-40 Seconds Single Leg Balance Straight leg Lifts LT

Competition

Metcon (No Measure)

6 rounds not for time

:15s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236

:10s

One foot on ground tuck planche hold floor

https://www.youtube.com/watch?v=jM33uNOsNRs&feature=youtu.be

15s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1

5x bar jump to hollow-> glide-> arch -> pull to shins

https://vimeo.com/191318767/201386ddae

10 superman/hollow rolls

https://www.youtube.com/watch?v=kRK2Guyox2E&feature=youtu.be

8x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe

:10s reverse plank hold

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

:30s bottom of push up hold 2″ from floor

https://vimeo.com/191320104/e3632f0d10

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