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Saturday, August 21, 2021

21
Aug

Saturday, August 21, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

With a Partner Perform:

5 Rds For Time: (35 Minute Cap)

300m Run (Partners Run Together)

30 KB Snatch

Perform X

Perform Y

*Partners may break up reps as they wish.

X:

Rd 1 = 36 Wall Ball

Rd 2 = 24 Burpee

Rd 3 = 6 Rope Climb or 36 Supine Ring Row

Rd 4 = 24 Burpee

Rd 5 = 36 Wall Ball

Y:

Rd 1 = 36 Push Ups

Rd 2 = 24 DB Step Ups 40/25

Rd 3 = 36 DB Push Press

Rd 4 = 24 DB Step Ups

Rd 5 = 36 Push Ups

B) 2-3 Sets:

Zottsman Curls x 8-10

DB Tate Press x 8-15 (https://www.youtube.com/watch?v=hOGMO8W77s8)

Seated Leg Raise Over DB x 20 (https://www.youtube.com/watch?v=36jsJ5TZ3TI)

Seated Russian Twist x 20

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