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Friday, June 11, 2021


Friday, June 11, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

10 Wall Balls for Height

Supine Ring Scapular Rows x 5

Supine Ring Row x 5 @2111

10 Single Arm Hand to Hand Russian KB Swings

5 Medball Overhead Slam to Medball Vertical Toss

A) 5 Sets:

Back Squat @32X1 x 3-3-3-2-2

KB Prying Goblet Squat x 3-5 *(Perform goblet squats through a full range of motion. At the bottom of the squat, drive knees inward into your elbows for an isometric hold of 3-5 seconds. repeat for the target number of repetitions, trying to get deeper with each rep)

B1) 3 Sets

KB Front Rack RNT Split Squat @ 20×1

x 4-6 ea.

B2) 3 Sets:

Strict Chest to Bar Pull Up @21×1 x 4-6 (use assistance if needed)

C1) 3 Sets:

DB Cross Body RDL @3111 x 6-8 each

(Set up DB in front of opposite foot and reach down across your body to lift it for each rep)

C2) 3 Sets:

Seated Single Arm DB Arnold Press @3111 x 6-8 each

D) AMRAP in 12 Minutes

75 ft. Reverse Sled Drag

10 DB Renegade Row

75 ft. Double DB Overhead Carry

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