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Wednesday, April 21, 2021

21
Apr

Wednesday, April 21, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med Ball Vertical Toss x 5

B) 4 Sets:

5 Front Squats (Goal is to increase loading each set)

5 Power Man Maker (DB Push Up + DB Renegade Row RT + DB Renegade Row LT + DB Power Clean to Overhead)

15 Pull Up

Rest 90 Seconds

Rest 3 Minutes

AMRAP in 5 Minutes

25 ft. Sled or Plate Push

7 Toe to Bar

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