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Wednesday, April 7, 2021

7
Apr

Wednesday, April 7, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Banded TKE x 15 each

Single Arm DB Upright Row x 8 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med Ball Vertical Toss x 5

B) 2 Sets:

AMRAP in 5 Minutes

300/250m Row or .5 mile Bike

9 Burpee

In Remaining Time AMRAP

5 Back Squat (From Rack) 205/135

7 Ring Dip

Rest 2 minutes Between Sets

Rest 3 Minutes

C) 2 Sets For Reps

AMRAP in 5 Minutes:

300/250m Row or .5 Mile

9 Burpee

In Remaining Time AMRAP :

12 DB Lunges (6/6)

9 Russian KB Swings 70/55

Rest 2 Minutes

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