Thursday, June 20, 2019

CrossFit Surge – CROSSFIT

Metcon (4 Rounds for time)

Every 5 minutes x 4

400m Row

300m run

20 yard plate push

10 yard seal walk

Competition

Handstand skills

Complete 3-5 Rounds:

(Optional) 3-Parallette bent arm press to handstand

5-straddle handstand jumps

https://vimeo.com/191415462/fdd513625f

(Optional) 5-Handstand to Front Roll

https://vimeo.com/181503022/c83a55cb9f

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