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Muscle: Saturday December 8, 2018

8
Dec

Muscle: Saturday December 8, 2018

CrossFit Surge – Muscle

Metcon (AMRAP – Reps)

EMOM x 10 (5 each)

Minute 1 = 30-45 seconds walk sit

Minute 2 = AMRAP Power clean + Front squat 156/105 (no squat clean, must complete full power clean than front squat. Use a weight you can move effectively for the whole min)

Minute 3 = rest

Lower Push/Pull/midline

4 sets:

15 yard sled push (for load)

20 Banded Good morning

Stir the pot plank hold on medball or stability ball x 20 seconds each direction (https://youtu.be/Hn8U8x04ZAo)

Rest 2 minutes

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