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Friday, July 2, 2021

2
Jul

Friday, July 2, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A1) 3 Sets

Kang Squat x 3 @2111 (https://www.youtube.com/watch?v=C6kQRA3pEws)

A2) 3 Sets

GHD Hip Extension @ 3021 x 6

B) 5 Sets:

Back Squat @20X1 x 1.1

(Rest 15 Seconds between single)

*Perform 1 reps, rerack bar rest for 15 seconds then perform 1 more rep)

C1) 3 Sets

Single Bulgarian Split Squat @ 20×1

x 4-6 ea.

C2) 3 Sets:

Strict Chest to Bar Pull Ups x 40 Seconds AMRAP (Use assistance if need be)

D1) 3 Sets:

DB Cross Body RDL @3111 x 4-5 each

D2) 3 Sets:

1/2 Kneeling DB Arnold Press x 4-6 each

E) 3 Sets:

400m Run or 500m Row

21 Russian KB Swing

12 Lunges (Choose variation, back rack, front rack, DB, KB) (6/6)

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