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Muscle: Monday, March 4, 2019

4
Mar

Muscle: Monday, March 4, 2019

CrossFit Surge – Muscle

Muscle

A) 4 Sets:

DB Incline Press x 3-5 (Build to Heavy 3-5)

Banded Front Raise to Band Pull a Parts x 10-15 (If unable to perform pull a parts and front raise together perform all the front raises than the pull a parts)

B) 1 Set For Time:

Incline Medball Squeeze Close Grip DB Press @60-70% of A x 50

C) 4 Sets:

Bent Over Pendlay Row x 3-5 (Build to Heavy 3-5)

3 Banded Straight Arm Pull Downs + 3 Banded Face Pulls x 5 (Perform 3 reps banded straight arm pull downs than perform 3 banded face pulls = 1 rep perform 5 reps)

D) 1 Set For Time:

Single Arm DB Bent Over Row @25-30% of C x 50 each

E) AMRAP in 10 Minute:

50 Calorie Ski

In Remaining Time Perform:

5 Ring Push Ups

5 Reverse V-Ups

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