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Friday, June 25, 2021

25
Jun

Friday, June 25, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Hindu Push Up x 10

Banded Good Morings x 15

Tall Plank Lid Lateral Leg Slide x 10-15

5 Medball Squat Jump to Overhead Vertical Toss

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 2.2

(Rest 15 Seconds between doubles)

C1) 3 Sets

Single Bulgarian Split Squat @ 20×1

x 4-6 ea.

C2) 3 Sets:

DB Cross Body RDL @3111 x 6-8 each

C3) 3 Sets:

Side Plank w/KB Hold x 20-40 Seconds Each (https://www.youtube.com/watch?v=l9yvjHkFvMo)

D) 5 Rds For Time:

12 Single Arm DB Snatch (6/6) or KB Swings

8 Goblet Squat

6 Burpee Box Jump Overs

200m Run

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