13
Jul
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)