CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes:
10 Wall Sit + Double DB Hammer Curl (Hold wall sit, perform double db hammer curl)
2 Wall Walks
15 yard DB Bear Crawl
Rest 90 Seconds
2x Max Unbroken Set:
Beginner: Kipping or Butterfly Pull-ups
Rest as needed between sets
Rest 3:00 min
Complete 10 rounds of Max Distance Handstand walks
Scaled: Work freestanding handstands for 10 min.
Rest as needed.
5 Rounds of the following
7-Straddle Press to Handstand Jumps
7-Butterfly Progression low amplitude to full chin over bar. You should reach full amplitude within 5 swings.
7- Rings Support Swings