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Saturday, July 3, 2021

3
Jul

Saturday, July 3, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

With a Partner Perform:

300 ft. Seal Lid Plank Walk (Partners alternate 25 ft. segments, 6×25 ft)

Into

20 Rds

1 Rope Climb or 3 Strict Pull Ups

4 Handstand Push Ups or 4 DB Shoulder Press

6 Alternating DB Snatch (3/3) 70/50

*Partners Alternate Movements

Into

300m Farmers Carry

or

Individually

With a Partner Perform:

150 ft. Seal Lid Plank Walk or Accumulate 2 Minutes Handstand Hold Against Wall

Into

10 Rds

1 Rope Climb or 3 Strict Towel/Rope Pull Ups

4 Handstand Push Ups or 4 DB Shoulder Press

6 Alternating DB Snatch (3/3) 70/50 or KB Swing

300m Farmers Carry

3 Sets:

Banded DB Incline Press x 4-6

Prone Incline Row Iso Hold x 20 Seconds + 6-8 Barbell Row

Ab Rollout x 10-15

2 Sets:

Barbell Curl Complex x 7 ea (supinated, mixed, mixed, pronated)

DB/BB Triceps Complex x 7 ea. (pull overs, skull crusher, close grip press)

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