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Tuesday, May 25, 2021

25
May

Tuesday, May 25, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

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 @ 20X1 x 5-7 (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 15-20

B1) 3 Sets:

15-20 Seconds Iso Supine Ring Row hold at chest + Supine Row @ 2112 x 6-10

B2) 3 Sets:

Feet in Rings Knee to Elbow @2121 x 8-15

C) 5 Sets

100m Run

8 Strict Pull Ups

4 Shoot Throughs

12 Air Squats

4 Strict Pull Ups

2 Shoot Throughs

8 Air Squats

100m Run

Rest 1 Minute

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