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Tuesday, September 21, 2021

21
Sep

Tuesday, September 21, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 6

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B1) 4 Sets

Bench Press x 5-5-5-Max Reps (5+)

B2) 4 Sets

1 1/4 Low Incline Single Arm DB Incline Press x 8 ea

B3) 4 Sets

Banded Face Pulls x 10-15

C1) 3 Sets

Prone Supinated Grip Flat Bench Barbell Row x 5 (Heavy)

C2) 3 Sets

1 1/4 Single Arm DB Bent Over Row x 8 each (Perform full + 1/4)

C3) 3 Sets

Cross Banded T’s (Reverse Fly’s) x 16-20

D) AMRAP in 5 Minutes

5 Inverted Barbell Row

5 Dip

8/6 Calorie Row

Rest 2 Minutes:

AMRAP in 5 Minutes

5 KB Swing

5 Push Up

8/6 Calorie Row

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