Thursday, July 18, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

7 Sets (EMOM Rotating through movements, 21 total minutes)

Minute 1 = 12 KB Sumo Deadlift High Pulls in remaining time perform AMRAP Shoulder Taps

Minute 2 = 8-12 Supine Ring Row in remaining time perform AMRAP mountain climbers

Minute 3 = 12 Straight Arm Burpees (no Push up) in remaining time perform AMRAP weighted straight leg toe touch crunches (https://youtu.be/eazQpjRjy2U)

Competition

Metcon (No Measure)

Complete 3-5 Rounds:

(Optional) 3-Parallette bent arm press to handstand

5-straddle handstand jumps

https://vimeo.com/191415462/fdd513625f

2-5-Handstand to Front Roll

https://vimeo.com/181503022/c83a55cb9f

5-10- Front Rolls

https://vimeo.com/181502631/3805500c24

(Optional) 5-Tap Swing to Glide Kip

https://www.youtube.com/watch?v=lt5zQdc3Lkw&feature=youtu.be

10-Tap Swings

https://vimeo.com/181499939/aec823f09e