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Tuesday, February 16, 2021

16
Feb

Tuesday, February 16, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 3 Sets:

Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc)

Iso YTW Hold x 15 Seconds Each

Banded Triple Threat x 5

Banded Straight Arm Pull Downs x 10

Side Plank Reach Throughs @3131 x 5 each

3 sets

4-6 Nordic Drops

12 Single Leg Foot elevated Glute Bridge (each side)

10 Single Leg KB/DB RDL each or Split Stance RDL

10-1 For Time:

Burpee

Toe to Bar

Box Jump Overs

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets:

Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc)

Iso YTW Hold x 15 Seconds Each

Banded Triple Threat x 5

Banded Straight Arm Pull Downs x 10

Side Plank Reach Throughs @3131 x 5 each

Into:

With a running clock perform:

0-5 Minutes

AMRAP in 5 Minutes

9/7 Calorie Row

12 Toes to Bar

Into:

5-10 Minutes

AMRAP in 5 Minutes

9/7 Calorie Row

6 Bar Muscle Ups

Into:

10-15 Minutes

AMRAP in 5 Minutes

9/7 Calorie Row

12 Toes to Bar

6 Bar Muscle Ups

*Restart on rower at top of each 5 minutes no matter where you were.

C) 3-4 sets

15 Single Leg Foot elevated Glute Bridge (each side)

10-15 GH Raises

12-15 Single Leg KB/DB RDL each

15 Reverse hypers (light/moderate weight

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