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Monday, July 12, 2021

12
Jul

Monday, July 12, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

1 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU)

Banded Diagonal Pull a Parts x 10 each

Banded Good Mornings x 10

Medball Vertical Toss x 5

B) 4 Sets:

Back Squat x 10-8-6-6

Foam Roll Plank Body Saw x 20-30 seconds (https://www.youtube.com/watch?v=wwEzrij9Nto)

C) 3 Sets:

Barbell RDL @2111 x 6-8

Front Rack or Double KB Front Rack Lunges x 5-7 each

D) 3 Sets:

5 Deadlift (moderate to heavy)

20 Alternating Jumping Lunges

5 Deadlift

10 Toe to Bar

1 Minute Bike/Row (increase distance each set)

Rest 2 minutes

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