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Monday, October 11, 2021

11
Oct

Monday, October 11, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

2 set

Banded Forward/Backwards Zombie Walk x 10 each

Banded Straight Arm Pull Downs x 10-15

Banded Glute Bridge x 10

Supinated Banded Pull a Parts x 10 each

Banded PVC Overhead Squat @3111 x 5

Wall Supported Handstand x 20-30 Seconds

B) 4 Sets:

Back Squat 5-5-5-5 @ 40-60%

Split Squat Switch or Split Squat Vertical Jump x 5 each

C) 3 Sets:

Shoulders Elevated Single Leg Glute Bridge @3112 x 6-10 each

Banded Russian KB Swing x 10-15

2 Rds For Time:

6 Handstand Push Ups or DB Shoulder Press

18 Back Squats

12 Dips

12 Front Squat or Goblet Squat

18 Push Ups

6 Overhead Squat or DB Lunges

Rest 3 Minutes Between Rounds

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