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Wednesday, July 7, 2021

7
Jul

Wednesday, July 7, 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

AMRAP in 7 Minutes

7 Toe to Bar

7 Power Snatch 75/55 or DB Snatch or American KB Swings

7 Box Jump Overs

Rest 3 Minutes

For Time:

50/40 Calorie Row

40 Sit Ups

40 Single DB Shoulder to Overhead (20/20)

30 Sit Ups

30 Single DB Shoulder to Overhead

20 Sit Ups

20 Single DB Shoulder to Overhead

10 Sit Ups

10 Single DB Shoulder to Overhead

*If you don’t have a DB, use a barbell but cut shoulder to overhead reps in half.

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