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Saturday, March 13, 2021

13
Mar

Saturday, March 13, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

With a Partner Perform For Time:

300 ft. Sled/Plate Push (25ft x 12)

50 Toe to Bar/Ring/Sit Up

200 ft. DB Walking Lunge 40/25 (25 ft. x 8)

50 Toe to Bar/Ring/Sit Up

100 Deadlift 185/125

Individual Option

With a Partner Perform For Time:

150 ft. Sled/Plate Push (25ft x 6)

25 Toe to Bar/Ring/V-Up

100 ft. DB Walking Lunge 40/25 (25 ft. x 4)

25 Toe to Bar/Ring/V-Up

50 Deadlift 185/125

B1) 3 Sets:

Tempo Barbell Bulgarian Split Squat x 5 (6 seconds down, 0 pause, 1 second up, 1 second pause)

B2) 1 Set:

Tempo Split Squat @1111 x Max Reps Each (Both feet on floor, focus on keeping hips square)

C) 3 Sets:

Shoulders Elevated Hip Thrusts x 8-10 (Upper Back on Bench or Medball) x 8-10

Cossack Squat x 8-10 each (weighted if able to)

Hip Extension x 30 Seconds @ 1111

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