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