17
Dec
Muscle: Monday, December 17, 2018
CrossFit Surge – Muscle
Push
3 Sets:
3 Position Bench x 6-8 each (Wide Grip, Neutral, Close Grip)
Elbow on Knee DB External Rotations @1111 x 6-8 each
*For bench perform 6-8 reps with wide grip rack bar, move hand to neutral grip perform 6-8 reps rack then rack bar, perform 6-8 rep with close grip (hands directly over shoulders). Goal is to build to heaviest weight you can perform full set unbroken. Start @ 50-60% of 1RM)
Pull
3 Sets:
Prone on Bench DB Row Isometric hold at hip x 45-60 Seconds
Prone on Bench DB Row x 12-15
Prone on Bench DB Lateral Raise x 10-10
Metcon (Calories)
AMRAP in 10 Minutes
Bike For Calories
*Every 2 Minutes Perform:
2 Push Ups + 1 Reverse V-Up x 10