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Friday, June 4, 2021


Friday, June 4, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

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 4-4-4-3-3

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

Double DB RNT Split Squat @ 20×1

x 5 ea.

B2) 3 Sets:

Lean Away Strict Ring Pull Up @21×2 x 3-4 (Add Load if able)

C1) 3 Sets:

DB Single Leg RDL @2011 x 6-8

C2) 3 Sets:

Seated Single Arm DB Arnold Press x 6-8 each

D) AMRAP in 5 Minutes

5 DB Hang Squat Clean

5 Handstand Push Ups

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