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Wednesday, August 11, 2021

11
Aug

Wednesday, August 11, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

Plank Hold x 30-45 Seconds

B) 4 Sets: (EMOM)

3 Power Clean & Jerk (Building to weight use for C)

C) 5 Sets:

AMRAP in 3 Minutes

15 KB Swings

12 Box Jumps

9 Burpee

In Remaining Time AMRAP:

Power Clean & Jerk

Rest 90 Seconds between sets

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