20
Sep
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.