Call Us: (720) 335-5591

Tuesday, August 24, 2021

24
Aug

Tuesday, August 24, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 6

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B1) 4 Sets

Bench Press x 5-5-5-Max Reps (5+)

B2) 4 Sets

Low Incline Single Arm DB Incline Press x 10 ea

B3) 4 Sets

Banded Face Pulls x 10-15

C1) 3 Sets

Prone Flat Bench Barbell Row x 5 (Heavy)

C2) 3 Sets

Single Arm DB Bent Over Row x 10 each

C3) 3 Sets

Head Suppoerted Bent Over DB Lateral Raise x 20

D) For Time:

10-1 Dips

10-1 Supine Ring Row

5-50 Double Unders (5-10-15-20…)

E) 2 sets

30 Yard Iso Plate Biceps Curl Walk

30 Seconds DB Biceps Curl

Leave a Reply