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