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Monday, July 5, 2021

5
Jul

Monday, July 5, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

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

5 Sets:

Deadlift x 12-9-7-5-3

Rest 15-20 Seconds

Wt. Hanging Knee Raise x 10-15

B) 3 Sets

Front Rack Reverse Lunge x 6 ea

Single Leg Heel Elevated Bench/Box Hamstring Curl @3111 x 12 each

Single Leg Step Up x 24 (12 each)

3 Sets:

200m Run/250m Row

50 ft. Sled/Plate Push or 50 ft. walking lunge

10 Pull Ups

50 ft. Sled/Plate Push or 50 ft. walking lunge

200m Run/250m Row

Rest 2 minutes

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