4
Aug
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