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Tuesday, April 20, 2021

20
Apr

Tuesday, April 20, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

Bent Over Scarecrows x 5 (https://www.youtube.com/watch?v=t6V0gLFrWKM)

Banded Lateral Steps with PVC Overhead Hold x 10 each

Scapular Pull Ups x 5

Arch/Hollow Swings x 5

1/2 Moon Overhead Medball Slam x 10 (5/5)

B) 4-5 Sets:

Single Arm DB Press x 5 (Build to 5 RM Each)

C) 4-5 Sets

Single Arm Upright Row x 5 each (Build to 5 RM Each)

D) For Time:

500m Row

E) For Time:

30 Sit Ups

25 Russian KB Swing

20 Hand Release Push Up

25 Sit Up

20 Russian KB Swing

15 Hand Release Push ups

20 Sit Ups

15 Russian KB Swing

10 Hand Release Push Up

15 Sit Ups

10 Russian KB Swing

5 Hand Release Push Ups

Competition

Metcon (Time)

A) 2 Sets:

Bent Over Scarecrows x 5 (https://www.youtube.com/watch?v=t6V0gLFrWKM)

Banded Lateral Steps with PVC Overhead Hold x 10 each

Scapular Pull Ups x 5

Arch/Hollow Swings x 5

1/2 Moon Overhead Medball Slam x 10 (5/5)

B) 4-5 Sets:

Single Arm DB Press x 5 (Build to 5 RM Each)

C) 4-5 Sets

Single Arm Upright Row x 5 each (Build to 5 RM Each)

D) For Time:

500m Row

E) For Time:

30 Sit Ups

25 Russian KB Swing

20 Hand Release Push Up

25 Sit Up

20 Russian KB Swing

15 Hand Release Push ups

20 Sit Ups

15 Russian KB Swing

10 Hand Release Push Up

15 Sit Ups

10 Russian KB Swing

5 Hand Release Push Ups

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