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Wednesday, July 28, 2021

28
Jul

Wednesday, July 28, 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

PVC Overhead Squat @3111 x 6-8 each

B) 5 Sets: (Alternating EMOM)

Minute 1 = Sumo Deadlift x 5

Minute 2 = Shoulders Elevated Hip Thrusts x 5-7

C) For Time:

80 Double Unders

50 Wall Ball

25 Burpee

60 Double Unders

40 Wall Balls

20 Burpee

40 Double Unders

30 Wall Balls

15 Burpee

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