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Tuesday, June 29, 2021

29
Jun

Tuesday, June 29, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A1) 4 Sets:

Shoulders Elevated Glute Bridge Alternating From Top DB Bench Press @30×1 x 4-6

(https://www.youtube.com/watch?v=CyHxva5XYYY)

A2) 4 Sets:

Alternating From Top DB Bent Over Row @ 2111 x 6-8 each (https://www.youtube.com/watch?v=fL460UfB6iw)

B1) 3 Sets:

Double KB or Barbell Front Rack Reverse Lunge x 4-6 each

B2) 3 Sets:

Supine Ring Face Pull @2111 x 6-10

B3) 3 Sets:

Band around wrist Lateral Plank Crawl x 10-15 each (https://www.youtube.com/watch?v=w2s9W71MEhg)

C) For Quality

20-2 DB Renegade Row (Total)

10-1 Dips

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