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Wednesday, August 25, 2021

25
Aug

Wednesday, August 25, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

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) 6 Sets: (Every 90 Seconds)

Clean & Jerk x 3-2-1-3-2-1

*Goal is for 2nd wave of 3-2-1 to be heavier than 1st

C) 10 Rds For Time:

9 Push Ups

12 Sit Ups

15 Air Squats

3 Clean & Jerk 165/110 or DB Clean & Jerk 70/55

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