Call Us: (720) 335-5591

Tuesday, August 3, 2021

3
Aug

Tuesday, August 3, 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 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

A1) 5 Sets:

Close Grip Bench Press @ 30×1 x 4-3-3-2-2

*Set grip shoulder width apart. Laying on the bench extend arm straight inline with your shoulders, place hands in that position.

A2) 5 Sets:

Banded Pendlay Row x 6-8

B1) 3 Sets:

Tall Kneeling Filly Press x 6-8 each (https://www.youtube.com/watch?v=YQF_-KJFMIo)

B2) 3 Sets:

12 Supine Ring Row w/1 second pause at chest

B3) 3 Sets:

Tall Plank KB/DB Transfers x 10 each

C) 4 Sets:

300m Run

21 Push Ups

8 Strict Pull Ups

12 DB Hammer Curl

8 Supine Ring Row

Rest 2 Minutes

Leave a Reply