Call Us: (720) 335-5591

Friday, July 30, 2021

30
Jul

Friday, July 30, 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 = Power Clean or Trap Bar Deadlift x 6-5-5-4-4

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 = Alternating Grip Strict Pull Up (Pronated, Mixed RT, Mixed LT, Supinated) x 2-6 each

Minute 6 = Plate Hollow Hold x 20-40 Seconds (https://www.youtube.com/watch?v=8POuy2jLG64)

Leave a Reply