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