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.