20
May
Muscle: Monday, May 20, 2019
CrossFit Surge – Muscle
Muscle
A1) 4 Sets
Glute Bridge Dumbbell Bench Press @ 30X0 x 6-8
Dual Dumbbell Prone Row @ 20X2 x 6-8
B1) 3 Sets
Ring Face Pull @ 21X0 x 6-10
Ring Plank
(elevate your feet on a box) 30-45sec unbroken (add load to your back if 45sec feels easy)
C) 4 Sets Not for Time
50sec Wall Sit
12 Ring Push Ups 20X1
6-8 Single Arm Dumbbell Muscle Snatch/arm
rest as needed between sets
*Attempt to achieve all of these sets unbroken. It is ok to reset on the floor between each rep of the DB Snatch. If you cannot complete the sets unbroken then rest as needed to complete the sets.