Call Us: (720) 335-5591

Muscle: Monday, May 20, 2019


Muscle: Monday, May 20, 2019

CrossFit Surge – 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.

Leave a Reply