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Thursday, September 14, 2016

14
Sep

Thursday, September 14, 2016

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets:

:15 Plank Hold

:15 Side Plank

:15 Side Plank

:15 Superman Hold

3 Sets:

:15 Jumping Jack

:15 Squats

:15 Mountain Climber

:15 Jump Squat

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

In Teams of 2 Perform AMRAP in 12 minutes:

200m Row

10 Slam Balls

10 V-Up

*Partners Alternate Complete Rds

Competition

Handstand/Rope Climb

3-5 rounds not for time

5x Handstand roll outs https://vimeo.com/181503022/c83a55cb9f

1 rope climb

10 meter handstand walk form focus (hollow body or tight controlled arch; straight, together legs)

1 rope climb

5x Handstand 180 pirouette https://vimeo.com/181503056/7d6b604012

1 rope climb

45 sec handstand perpendicular to wall https://vimeo.com/192071912/1236558236

1 rope climb

10 meter handstand walk speed focus (point a to b as fast as possible)

1 rope climb

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