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Thursday, October 18, 2018

18
Oct

Thursday, October 18, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

400m Run

10-1

Alternating Single Arm DB Snatch Each

Box Jumps

400m Run

Competition

Handstand Flow

Rotate through the following for 35 min.

10 lunge to handstand weight trasfers

https://vimeo.com/181500800/b624fc5d9c

5x:15s Free handstand hold wall assisted facing wall

https://www.youtube.com/watch?v=-n6sDCnN5NI&feature=youtu.be

10 Free handstand hold allowing movement in 30in x30in box (dynamic restricted)

Hold as long as possible

https://www.youtube.com/watch?v=wqHbL867T5I&feature=youtu.be

Max effort handstand walk

This is not for time. Flow through movements at your own pace.

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