Friday, July 13, 2018

CrossFit Surge – SWEAT

Metcon (3 Rounds for reps)

3 Sets: Every 6 Minutes Perform:

AMRAP in 4 Minutes

30 yard Plate Push

20 Lunges

10 DB Push Press

5 Burpee

AMRAP Sit Ups

Pull/Curl

3 Sets:

Hand Anchored Single Arm DB Row x 12-15 each

Iso YTW Hold x 15-20 seconds each

DB Curl 21’s (7 x Bottom to 1/2 ROM, 7 x 1/2 to top ROM, 7 Full ROM)