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