Monday, July 30, 2018

CrossFit Surge – Muscle

Push/Pull

4 Sets:

Glute Bridge DB Bench @21×1 x 4-6

Banded DB Bent Over Row @ 21×1 x 6-8 (Place band just below knees and press out as you perform rows)

Push/Pull/Midline

3 Sets:

KB Front Rack Step Back Lunge @2110 x 4-6 each

Ring Face Pul x 6-10

Plank Waves x 20-30 seconds each (Plank on forearms, side plank, side plank)

Metcon (No Measure)

3 Sets: NFT

45 Seconds Wall Sit w/KBs in Front Rack Position

45 Seconds Wt. Plank Hold

10 DB Biceps Curls @ 3011