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Muscle: Wednesday, July 18, 2018

18
Jul

Muscle: Wednesday, July 18, 2018

CrossFit Surge – Muscle

Back Squat

4×3-3-2-2 @32×1

Push/Pull

3 Sets:

Dual KB/DB Front Rack Banded Internal Distraction Split Squat @20×1 x 4-6 each

Strict Pull Ups (If you can perform C2B do so) @21×1 x 4-6

Pull/Push

3 Sets:

Single Arm Cross Body RDL @3111 x 6-8 each

Seated Arnold Press @3111 x 6-8

Metcon (No Measure)

For 11 Minutes Perform with Continuous movement

30 yard Backwards Sled Drag

30 Seconds Ring Plank

5 Renegade Row each

10 wt. Sit Ups (GHD Sit Ups)

30 yard 2 arm Overhead DB Carry (Use wt can perform UB)

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