30
Jul
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