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Tuesday, July 27, 2021

27
Jul

Tuesday, July 27, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

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) 4 Sets:

Close Grip Bench Press @ 30×1 x 6-4-3-2

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

A2) 4 Sets:

Prone Flat Bench Row @21×1 x 2.2.2.2 (Rest 10 seconds between 3’s)

B1) 3 Sets:

Tall Kneeling Filly Press x 10 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:

Feet in Rings Reverse Knee to Elbow x 10-15

C) 4 Sets:

300m Row

12 DB Push Press

8 Strict Pull Ups

12 DB Hammer Curl

20 Plate Sit Up to Overhead Press (https://www.youtube.com/watch?v=vSo9-_v_puw)

Rest 2 Minutes

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