Call Us: (720) 335-5591

Thursday, November 7, 2018

7
Nov

Thursday, November 7, 2018

CrossFit Surge – CROSSFIT

Metcon (Weight)

In 12 minutes Complete

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

In Remaining Time Find

3 rep Thruster

Metcon (No Measure)

35 minutes rotate through the following:

6-8 Ring Support Swings

https://vimeo.com/181499957/25e31478dc

6-8 Ring Swings

https://vimeo.com/180772146/cc0c94f1d0#

6-8 Tuck Up to Handstand

https://vimeo.com/192344354/01a9e25c36

6-8 Lunge to Handstands (as high as possible under control)

https://vimeo.com/181500800/b624fc5d9c

6-8 low amplitude butterfly swings

https://www.youtube.com/watch?v=YwQsm89f__U&feature=youtu.be

6-8 arch hollow to lever pull

https://youtu.be/Yif0foLowrA

6-8 bar tuck lever pull

https://www.youtube.com/watch?v=6JhVN5ZzCiY&feature=youtu.be

Rest as needed between sets. This is not for speed. Work for quality.

After the 35 minutes rotate through the following stretches. Focus on breathing and relaxing.

3 Rounds

1:00 min pancake

https://www.youtube.com/watch?v=p2b_kEE6b8Q&feature=youtu.be

1:00 min reverse shoulder stretch

https://www.youtube.com/watch?v=vWPMxawvcBY&feature=youtu.be

1:00 each right & left split

https://www.youtube.com/watch?v=StgcUr1YRLA&feature=youtu.be

:20 s backbend

Leave a Reply