Call Us: (720) 335-5591

Wednesday, June 23, 2021

23
Jun

Wednesday, June 23, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A) 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

Reverse V-Ups x 10-15

B) 4 Sets:: (Every 90 Seconds)

2 Position Snatch (Above knee, Floor) + Overhead Squat

C) 0-3 Minute:

400m Run

3-9 Minutes:

EMOM

1 DB Push Up

2 DB Renegade Row

3 DB Deadlift

4 DB Alternating Lunge

5 DB Hang Clean & Jerk

10-13 Minutes:

400m Run

13-20 Minutes

EMOM

1 DB Push Up

2 DB Renegade Row

3 DB Deadlift

4 DB Alternating Lunge

5 DB Hang Clean & Jerk

20-23

400m Run

Leave a Reply