CrossFit Surge – Surge Muscle
Metcon (No Measure)
A) 3 Sets:
DB Close Grip Flat Bench w/pause x 6
*Pause in bottom for 3 seconds, use 1-3 sets to warm up as well.
B1) 3 Sets:
Varied Chin Up x 8-12 (Hold Iso Hold on last rep for as long as possible each set)
*Set 1 = Supinated, Set 2 = Mixed RT/LT, Set 3 = Mixed LT/RT
B2) 3 Sets:
Banded Face Pull x 20-30
C1) 4 Sets:
Tempo Wide Grip Push Ups x 8-10
*3-5 seconds down, no pause, up fast, 1 second pause. Add weight if able.
C2) 3 Sets:
Incline DB Row x 15-20
*Perform with chest against bench
D) 1 Set:
Barbell Curl @ 30-40% of Body weight x 50 (Upper Body Challenge)
*Perform with as few rest breaks as possible, only rest 15-20 seconds each time you break.