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Monday, April 19, 2021


Monday, April 19, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A1) In 6 Sets:

Build to Today’s Heavy 2-4 RM Barbell Squat or Deadlift Variation of your choice.

*Between sets 1-3 perform Elevated Box Band Pallof Press Rotation with Hip Stretch x 5 each (

A2) 1 Set:

After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this weight.

B1) 3 Sets

Landmine Curtsy Linge x 8-12 ea.

B2) 3 Sets:

Banded Russian KB Swings x 15-20

C) 3 Sets:

15 Seated Leg Lifts (Sit up, further you lean forward the hard they are)

10 Wt. Hip Extension

15 DB Crunch Ups

10 Reverse Hypers

15 Reverse Crunch Hip Lift (

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