Thursday, September 20, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (4 Rounds for time)

4 Sets:

Every 4 Minutes Perform:

400m Run

20 Sit Ups

10 Hang Power Cleans

Competition

Handstands

5 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 150’ handstand walks.

7 burpee penalty everytime you come down.