Call Us: (720) 335-5591

Tuesday, May 18, 2021

18
May

Tuesday, May 18, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

2 Sets –

Half Kneeling Bottom Up KB Press x 6-8 ea.

rest 30sec

12 Scapular Push Ups on Elbows

Rest 1 minute

A1) 4 Sets:

Banded DB Bench Press @ 30X1 x 6-8 (https://www.youtube.com/watch?v=UuHCgGjPHDo)

A2) 4 Sets:

Double DB Prone Flat Bench Row @ 2111 x 6-8

A3) 4 Sets:

Band Face Pull x 12-15

B1) 3 Sets:

Supine Row @ 2020 Tempo x Max Reps (keep range of motion and tempo, once you break either set is done)

B2) 3 Sets:

Ring Plank x 30-60 Seconds

C) 5 Sets

100m Run

12 Push Ups

100m Run

12 Pull Ups

Rest 1 Minute

Leave a Reply