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Saturday, July 31, 2021

31
Jul

Saturday, July 31, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

With a Partner Perform:

60/40 Calorie Row or Bike

Into

36-27-18

Dips

Single Arm DB Snatch

Rest 3 Minutes:

60/40 Calorie Row or Bike

Into

42-33-24

Handstand Push Up or DB Shoulder to Overhead

Box Jump Overs or Step Ups

Rest 3 Minutes

600m Run

Into

51-42-33

Push Ups

Sit Ups

If perform individually cut reps in half.

2 Sets:

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

10-12 Banded Front Raise to Band Pull a Parts

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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