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Saturday, April 3, 2021

3
Apr

Saturday, April 3, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A) 4 Rds (Each Partner Pushes Sled 2 Rds)

With a Partner Perform:

AMRAP

50 ft. Sled/Plate Push

AMRAP Toe to Bar/V-Up

Rest 2 Minutes

B) For Time:

200m Run

30 KB 1 1/4 Goblet Squat @ 30-40% of BW

50 Russian KB Swing

100 ft. KB Walking Lunge

200m Run

30 KB 1 1/4 Goblet Squat @ 30-40% of BW

40 Russian KB Swing

75 ft. KB Walking Lunge

200m Run

30 KB 1 1/4 Goblet Squat @ 30-40% of BW

20 Russian KB Swing

50 ft. KB Walking Lunge

Rest 2 Minutes

C) 4 Rds (Each Partner Pushes Sled 2 Rds)

With a Partner Perform:

AMRAP

50 ft. Double KB/DB Farmers Carry

AMRAP Toe to Bar/V-Up

D) 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.

E) 3 Sets:

Hip Thrusts x 6-8

Single Leg RDL x 10-12

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