4
Oct
Thursday, October 4, 2018
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes
1 Mile Run
In Remaining Time Perform:
9 KB Swings
6 Box Jump Overs
3 Burpee
Competition
Handstand Chipper
Complete the following not for time:
60 tuck up to handstand ¾
https://vimeo.com/192344245/dc60f16b99
50 lunge to handstand with pause
https://www.youtube.com/watch?v=xmc8JfLL3Io&feature=youtu.be
5x:20s handstand hold perpendicular to wall
https://www.youtube.com/watch?v=2EX1XB_wBvk&feature=youtu.be
40 alternating handstand shifts (one arm)
https://www.youtube.com/watch?v=y5wm85nKLJA&feature=youtu.be
Break up sets as needed.
Rest 5:00 min
THEN
20 Rounds of
15’ unbroken handstand walks
(10 V-up penalty if you don’t complete the round unbroken)
*If you fall before the 15’ then just start back from where came down.