21
Aug
Muscle: Tuesday, August 21, 2018
CrossFit Surge – Muscle
Push/Pull
4 Sets:
Close Grip Bench @30×0 x 8-6-4-2
Bent Over Barbell Row Cluster @21×0 x3.3.3 (perform 3 reps, rest 10 seconds then perform 3 reps, do the same once more)
Push/Pull/Midline
3 Sets:
KB Cross Body Overhead Step Up x 8 each
DB High Elbow Bent Over Row @3111 x 8-10 each
Hollow Rocks x 30-40 Seconds
Metcon (Time)
4 Sets:
12 Goblet Squat
45 Seconds Ring Plank
10 Alternating DB Curls Each
Rest 90 Seconds