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Monday, July 19, 2021

19
Jul

Monday, July 19, 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 8-6-4-4

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

C) 3 Sets:

Hip Banded Barbell RDL @2111 x 4-6

Single Leg DB RDL @2111 x 8-12 each

Feet on Med Ball Hip Bridge x 20

D) 3 Sets:

60 Seconds Wt. Wall Sit

20 Walking Lunges (10/10)

10 Strict Toe to Bar

30 Seconds Wt. Wall Sit

20 Walking Lunges

10 Strict Toe to Bar

Rest 2 Minutes

*Add weight on the lunges if able to

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