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Tuesday, June 22, 2021

22
Jun

Tuesday, June 22, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A1) 4 Sets:

Shoulders Elevated Glute Bridge Alternating From Top DB Bench Press @30×1

Sets 1-2 = 6-8

Sets 3-4 = 4-6 (https://www.youtube.com/watch?v=CyHxva5XYYY)

A2) 4 Sets:

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

B1) 3 Sets:

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

B2) 3 Sets:

Supinated Grip Ring Row @2111 x 6-8

B3) 3 Sets:

Wt. Plank Hold x 45-60 Seconds

C) 4-5 Sets: (EMOM)

Minute 1 = *Bike/Row/Double Unders

Minute 2 = 1-4 Rope Climb or 4-8 Strict Rope/Towel Pull Ups

Minute 3 = 6-15 Dips

Minute 4 = Double KB/Barbell Front Rack Hold x 30-40 Seconds

*Bike/Row = 12-16/9-12 Calories

Double Unders = 30-60 reps

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