Call Us: (720) 335-5591

Monday, August 20, 2018

20
Aug

Monday, August 20, 2018

CrossFit Surge – Muscle

Metcon (No Measure)

10 Minutes Continuous Movement:

10 Box Jump Step Downs 20/16″

10 GHD Hip Extensions

20 Seconds Dip Support Hold

20 Seconds L-Sit Hang From Rings

Clean Complex

5 Sets:

1 Segmented Clean Pull

1 Segmented Power Clean

1 Power Clean (Hold catch position for 2 seconds)

Banded Deadlift

3×5 (Use Clean Grip, No Touch and go)

Metcon (Time)

4 Rds For Time:

9 Hang Power Cleans

6 Burpee Box Jump

12 Toe to Ring

9/7 Calorie Row

Leave a Reply