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Tuesday, June 8, 2021

8
Jun

Tuesday, June 8, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A1) 4 Sets:

Shoulders Elevated Glute Bridge 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 Step Ups x 10-12 (5-6 each)

B2) 3 Sets:

Alternating Supine Ring High Row + Supinated Grip Supine Ring Low Row x 12-20 (6-10 each)

B3) 3 Sets:

Wt. Plank Hold x 45-60 Seconds

C) 3 Sets:

60 Seconds Wall Sit

9 Handstand Push Ups

30 Seconds Double Unders

15 Dips

30 Seconds Double Unders

21 Push Ups

Rest 2 Minutes

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