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 (https://www.youtube.com/watch?v=ag6qhRvyr24)
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 (https://www.youtube.com/watch?v=EkRLLdeA2Qo)