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Muscle: Tuesday, September 4, 2018

4
Sep

Muscle: Tuesday, September 4, 2018

CrossFit Surge – Muscle

Close Grip Bench Press/Incline Batwing Row

4 Sets:

Close Grip Bench 8-6-4-2 @ 30×0

Incline Alternating DB Batwing Row + DB Batwing Row @ 21×0 x 3 each (Row RT, Row LT, Both Arm Row)

Metcon (No Measure)

3 Rds @ 75% Effort

250m Row

8 Double KB Clean

8 Double KB Push Press

Push/Pull/Midline

3 Sets:

KB Cross Body Overhead Step Up x 8 each

DB High Elbow Bent Over Row x 8-10 each

Wt. Hollow Body Hold x 20-30 Seconds

Metcon (No Measure)

4 Sets:

12 Goblet Squat @31×1 (Heavy)

45 Seconds Ring Plank

10 Alternating DB Supinated/Hammer Curl each. (1 RT supinated Curl, Supinated Curl LT, Hammer Curl RT, Hammer Curl LT = 1 rep)

Rest 90 Seconds

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