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Thursday, January 9, 2020

9
Jan

Thursday, January 9, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

Handstand/Rope Climb

3-5 rounds not for time

5x Handstand roll outs https://vimeo.com/181503022/c83a55cb9f

1 rope climb

10 meter handstand walk form focus (hollow body or tight controlled arch; straight, together legs)

1 rope climb

5x Handstand 180 pirouette https://vimeo.com/181503056/7d6b604012

1 rope climb

45 sec handstand perpendicular to wall https://vimeo.com/192071912/1236558236

1 rope climb

10 meter handstand walk speed focus (point a to b as fast as possible)

1 rope climb

Metcon (No Measure)

EMOM x 5 Sets

Minute 1= Lunge to 1/4, 1/2, 3/4 Handstand Kick Up + 10-15 seconds Headstand Hold

Minute 2 = Hand Over Hand sled Pull

Minute 3 = 10-30 seconds Parallete L/tuck hold

Minute 4 = 6-10 Hip Extension + 10 Seconds Iso Hold

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