27
Jun
Thursday, June 27, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
For Time:
500m Row
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Box Jump overs
30 Sit Ups
20 Burpee
20 Sit Ups
100 yard shuttle run (5-10-15-20)
10 Sit Ups
Competition
Metcon (No Measure)
Go through the following exercises in order once, resting as needed for form, not fatigue focus
20 candlestick roll up with med ball
https://vimeo.com/181499992/80d1efbabe
40 bar arch hollows
https://vimeo.com/180776155/bb53e73145
20 jelly belly
https://vimeo.com/191318797/25eee93564
60 bottom of dip static support swings
https://vimeo.com/183122865/3e2fae3350
25x hand over hand grip switch (forward to reverse then back to forward grip =1)
https://vimeo.com/181503515/b6012806b4
10 rope climbs