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Thursday, July 12, 2018

12
Jul

Thursday, July 12, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Competition

Ring Day

5×10 Low Amplitude Ring Swings False Grip

https://vimeo.com/191243996/f6f9d26bb5

5×10 Ring Support Swings

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

5×10 Bottom Dip Swings

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

5x20s Ring Support Hold

5×5 Swinging Ring Pull -Ups

https://vimeo.com/191244297/0cf35d440d

Complete each movement before moving to the next one. Rest as needed between sets.

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

30 Double Unders

8 DB Renegade Row (4/4) 50/35

8 DB Burpee Alt. Step Up (4/4) 50/35

10 yard Seal Walk

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