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Tuesday, June 15, 2021

15
Jun

Tuesday, June 15, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A1) 4 Sets:

Shoulders Elevated Glute Bridge Alternating From Top DB Bench Press @30×1 x 6-8 (https://www.youtube.com/watch?v=CyHxva5XYYY)

A2) 4 Sets:

Contralateral Bird Dog Single Arm DB Row @ 2111 x 6-8 (https://www.youtube.com/watch?v=zYHZm9_HJsw)

B1) 3 Sets:

DB Lateral Step Ups x 10-12 (5-6 each)

B2) 3 Sets:

Supinated Grip Bent Over Row @2111 x 6-8

B3) 3 Sets:

Wt. Plank Hold x 45-60 Seconds

C) 4 Sets:

30 Seconds Single Leg Wall Sit

15 Pull Up

12 Dip

8 Alternating DB Curl

8 Bodyweight Triceps Extensions (https://www.youtube.com/watch?v=2dBaF1Gzrbg)

Rest 90 Seconds

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