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Saturday, July 24, 2021

24
Jul

Saturday, July 24, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

With a Partner or Individually Complete:

AMRAP in 25 Minutes:

400m Run

50 Hand Release Push Up

15 Deadlift or Power Clean 185/125

*Partners run together, then can split work however they wish. 1 Partner works at a time.

C) 3 Sets:

8-10 Prone Incline Cuban Press (https://www.youtube.com/watch?v=Q86LjWQ8AlM)

10-12 Banded Front Raise to Band Pull a Parts

Tempo Wt. Sit Up @31×1 x 8-15

D) 3 Sets:

12 Supine Ring Row

24 Bent Over Lateral Raise

Banded Hamstring Curls x 25

E) 2-3 Sets:

Iso DB Curl Rotations x 10

Zottsman Curls x 10

Single Leg Calf Raise x 20 each

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