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Monday, August 9, 2021

9
Aug

Monday, August 9, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

(Recharge Week)

2 set

Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM)

Banded Face Pulls x 15

12 KB Sumo RDL + 12 KB Goblet Step Up (6/6)

Wall Supported Handstand x 20-30 Seconds

4 Sets:

Back Squat x 5 @ 50-65%

10/8 Calorie Bike or Row Sprint or 400m Run

C) 3 Sets:

Shoulders Elevated Barbell Hip Thrusts x 5-7

Banded Good Mornings x 15-20

D) For Time:

25-20-15-10-5 Feet Anchored Wt. Sit Ups (Hold wt. on chest)

50-40-30-20-10 Walking Lunges

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