Call Us: (720) 335-5591

Saturday, June 5, 2021

5
Jun

Saturday, June 5, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

A) With a Partner Complete AMRAP in 20 Minutes

6 Calorie Row/Bike

6 Bench Press 155/105

6 Sumo Dealift High Pull 95/65

6 Wall Ball

*Partners alternate full rounds. Goal is to see if you can perform pretty close to EMOM.

B) 3 Sets:

1/2 Kneeling Landmine Press

@ 31X1 x 5-7

D2) 3 Sets:

Hand Anchored Bent Over Landmine Row @2112 x 8-12

D3) 3 sets

Banded Front Raise + Band Pull a Parts x 10-15

C) 2 Set:

6-10-14 DB Curl

6-10-14 Supine DB Rolling Triceps Extensions

3 Plate Pinch Around the worlds

Leave a Reply