CrossFit Surge – CROSSFIT
3 Rds For Time:
21 Wall Ball
12 Kb Swings
Metcon (No Measure)
Perform based on how your body is feeling.
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
1-BMU->3 T2B->3 Kipping Pull Up->2 C2B
Rest :45 sec between Sets
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
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.