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Wednesday, June 30, 2021

30
Jun

Wednesday, June 30, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

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

Single Arm Overhead Squat @3111 x 6-8 each

Tempo GHD Sit Ups @21×1 x 10-15

For Time: (35 minute cap)

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Wall Ball

Toe to Bar

Double DB Deadlift 70/55

Sit Ups

*100m Run Between Sets

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