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Monday, July 23, 2018

23
Jul

Monday, July 23, 2018

CrossFit Surge – Muscle

Glute Bridge DB Bench/Supinated Grip Bent over row

4 Sets:

Glute Bridge DB Bench @30×0 x 6-8 x 2, x 4-6 x 2

Supinated Grip Bent Over Row @ 21×1 x 6-8 x2, 4-6 x 2

Step/Pull/Midline

3 Sets:

DB Lateral Box Step Overs x 10-12

Supinated Grip Ring Row x 8-10

Wt. Plank x 45-60 Seconds

Metcon (3 Rounds for reps)

3 Sets:

Single Leg Wall Sit x 30 Seconds Each

AMRAP Russian Twists x 30 Seconds

10 DB Power Clean

Rest as needed between sets

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