25
Oct
Thursday, October 24, 2018
CrossFit Surge – CROSSFIT
Metcon (Time)
For Time:
600m Run
15 Box Jump Overs
30 DB Power Clean 55/40
15 Box Jump Overs
600m Run
Competition
Walking
3 Rounds(not for time)
5 Lunge to handstands ¼, ½,¾, full
https://www.youtube.com/watch?v=0GF561cH-qk&feature=youtu.be
10 Shoulder taps with feet on box
5 Free handstand shoulder taps
https://vimeo.com/181502567/75c3798f92
5 max free handstand hold within 30″x 30″ square
https://www.youtube.com/watch?v=wqHbL867T5I&feature=youtu.be
Move through sets out your own pace. This is for quality. Focus on good form and control.
Rest 5:00 min
Then
Accumulate 300’ handstand walks.
7 sit-up penalty everytime you come down.