Muscle: Saturday, August 4, 2018

CrossFit Surge – Muscle

Warm-up (No Measure)

Every 5 Minutes x 3 Sets:

400m Run

20 Air Squat

10 GHD Sit Ups/Wt. Sit Ups

Back Squat Waves

6 Sets @ 20×0 x 4-3-2-4-3-2

*Seconds wave should be heavier then 1st

Pull/Midline

3 Sets:

Seated Good mornings @ 3111 x 4-6

Side Star Plank x 20-30 Seconds

Push/Midline/Pull

3 Sets:

Dual KB Front Rack Front Foot Elevated Step Back Lunges x 4-6 each

Hollow Body Hold x 30-45 Seconds

Zottman Curls @ 3111 x 6-8