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Saturday, April 10, 2021

10
Apr

Saturday, April 10, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

3 Deadlift 225/155

5 Pull Ups

7 Wall Ball

*Partner B Runs 100m, picks up where Partner A left off.

Rest 3 Minutes

6 Sets (3 each)

16 Alternating Single Leg V-Up (8/8)

16 Russian Twist (8/8)

In Remaining Time

Hollow/Tuck Hold

*Partner 75m Farmers Carry

3 Sets:

Barbell Bulgarian Split Squat w/3 second pause in bottom x 5 each

*If unable to properly perform Bulgarian Split Squat, sub Split Squat.

3 Sets:

Hip Thrusts x 6-8

Banded Lateral Steps x 30 Seconds Each

Seated Banded Hamstring Curl x 30 Seconds

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