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Friday, May 21, 2021


Friday, May 21, 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 6-6-5-5-4

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 6-8 ea.

B2) 3 Sets:

Strict Ring Pull Up @21×1 x 4-6

C1) 3 Sets:

DB Single Leg RDL @2011 x 6-8

C2) 3 Sets:

Single Arm DB Shoulder Press @ 2112 x 6-8

D) AMRAP in 10 Minutes (Focus on continuous quality movement)

75 ft. Sled/Plate Push

10 Renegade Rows (5/5)(Moderate weight)

10 DB Thrusters (Moderate Weight)

20 seconds Wall Facing Handstand Hold

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