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Friday, July 23, 2021

23
Jul

Friday, July 23, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Goblet Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

5 Sets: (EMOM)

Minute 1 = 1 1/4 Deadlift x 4 (https://www.youtube.com/watch?v=u5gN9iIy33A) *The video is demoed as sumo, perform conventional deadlift for the workout

Minute 2 = Alternating From the Top DB Incline Press x 5-7 each

Minute 3 = DB Bulgarian Split Squat x 5-7 RT

Minute 4 = DB Bulgarian Split Squat x 5-7 LT x 5-7

Minute 5 = 3 Position Strict Pull Up (Wide, Normal, Close) x 2-6 each

Minute 6 = Hollow Hold x 20-40 Seconds (https://www.youtube.com/watch?v=4xRpGgttca8)

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