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Wednesday, June 16, 2021

16
Jun

Wednesday, June 16, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A) 2 Sets:

Iso YTW Hold x 15 Seconds Each

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Single Arm Overhead Squat @3111 x 6-8 each

Reverse V-Ups x 10-15

3 Sets:

3 Minutes on/1:30 Rest

25/18 Calorie Row/Bike

6 Wall Walk

In Remaining Time:

AMRAP Wall Ball

Rest 5 Minutes:

For Time:

75 KB Swing 70/55

*EMOM including 0:00 perform 12 Toe to Bar

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