Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
5 Sets: (EMOM)
30-40 Seconds 10 ft Side shuffle (down/back = 1 rep)
30-40 Seconds Plank Twists (https://youtu.be/fR0tb6agqqA)
30-40 Seconds Alt Front Raise + Lateral Raises
30-40 Seconds Quadruped shoulder taps
30-40 Seconds Single Leg Balance Straight leg Lifts RT(https://www.youtube.com/watch?v=jZzHrtKm5q4)
30-40 Seconds Single Leg Balance Straight leg Lifts LT
Competition
Metcon (No Measure)
6 rounds not for time
:15s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236
:10s
One foot on ground tuck planche hold floor
https://www.youtube.com/watch?v=jM33uNOsNRs&feature=youtu.be
15s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1
5x bar jump to hollow-> glide-> arch -> pull to shins
https://vimeo.com/191318767/201386ddae
10 superman/hollow rolls
https://www.youtube.com/watch?v=kRK2Guyox2E&feature=youtu.be
8x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe
:10s reverse plank hold
https://www.youtube.com/watch?v=QDuuNEdgzDw&feature=youtu.be
:30s bottom of push up hold 2″ from floor