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Tuesday, July 6, 2021

6
Jul

Tuesday, July 6, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A1) 4 Sets:

Close Grip Bench Press @ 30×1 x 10-8-6-4

A2) 4 Sets:

Prone Flat Bench Row @21×1 x 6-8

B1) 3 Sets:

Single Arm DB/KB Overhead Reverse Lunge @2110 x 6-8 each

B2) 3 Sets:

Banded Face Pulls x 15-20

B3) 3 Sets:

Rower/Lid Reverse V-Up @2121 x 6-10

C) 3 Sets:

30 Double Unders

15 Push Ups

12 Dips

9 Burpee

6 Alternating Supinated/Pronated DB Curls (12 total reps)

30 Double Unders

12 Push Ups

9 Dips

6 Burpee

3 Alternating Supinated/Pronated DB Curls (6 total reps)

Rest 3 Minutes

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