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Wednesday, July 14, 2021

14
Jul

Wednesday, July 14, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

2 Sets:

Prone Blackburns x 5

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

PVC Overhead Squat @3111 x 6-8 each

For Time:

Run 200m

3 Rds

10 Sit Ups

10 Dips/Push Ups

20 Double Unders

200m Row

3 Rds

10 Sit Ups

10 Push Press 115/75

20 Double Unders

400m Run

2 Rds

10 Sit Ups

10 Dips/Push Ups

20 Double Unders

400m Row

2 Rds

10 Sit Ups

10 Push Press 115/75

20 Double Unders

600m Run

1 Rd

10 Sit Ups

10 Dip/Push Ups

20 Double Unders

600m Row

1 Rd

10 Sit Up

10 Push Press 115/75

20 Double Unders

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