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.