Thursday, May 30, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

3 Rds For Time:

400m Run

21 Wall Ball

12 Kb Swings

Competition

Metcon (No Measure)

Perform based on how your body is feeling.

Option 1:

Handstand Complex

7 Rounds of the following

1-Jacknife handstand->3-strict HSPU->1-Jacknife handtstand->

3-kipping HSPU->20 sec Handstand Hold

Rest :30 sec between rounds

THEN

Bar Complex

7 Rounds

1-BMU->3 T2B->3 Kipping Pull Up->2 C2B

Rest :45 sec between Sets

Ring Complex

7 rounds

1 false grip pull up->1 false grip pull to invert->lower to hanging L-sit (3 sec hold)->2 swings->1 muscle up

Rest 1:00 min between rounds

Option 2

Bike

4min at moderate pace, 90sec at fast pace, 3min at moderate pace, 60sec at fast pace, 2min at moderate pace, 30sec at fast pace w/ 2min rest b/t all reps.