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Thursday, September 26, 2019

26
Sep

Thursday, September 26, 2019

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 0-3 minutes perform

400m run

B) From 3-18 minutes perform:

4 sets emom

Minute 1 = Wall sit Plate Steering wheels x 30-45 seconds

Minute 2 = 6-10 Slamball/plate ground to overhead + Sit Throughs/grasshoppers/mountain climbers x 45 seconds

(Sit through = https://youtu.be/dtVD2MPp9Ao)

(Grasshopper = https://youtu.be/uz7kyYi_8gA)

Minute 3 = 6-8 Inverted Barbell Row + Russian KB Swing x 45 Seconds

Minute 4 = DB Supinated Curl to Arnold Press x 45 Seconds

C) 18-21 minutes

400m run

Competition

Metcon (No Measure)

35 minutes

Rotate through the following

25-Pike to Headstand

https://vimeo.com/191489186/fdafbc8c25

25-Straddle Jump to Handstand

https://vimeo.com/191490010/59f714032a

25- Straddle Press Walk

https://vimeo.com/191318786/4813789ec3

25- Front Rolls

https://vimeo.com/181502631/3805500c24

25-Candlestick Roll Up w/ Med Ball

https://vimeo.com/181499992/80d1efbabe

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