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Wednesday, June 9, 2021

9
Jun

Wednesday, June 9, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Reps)

A) 2 Sets:

Iso YTW Hold x 15 Seconds Each

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Goblet Cossack Squat @2211 x 5

Alternating Single Leg V-Ups x 10 ea.

B) 5 Sets:: (Every 90 Seconds)

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

C) 2 Sets: EMOM

Minute 1 – 30 seconds Max Bike or Rowing for calories

Minute 2 – 30 seconds Max Reps KB Swing to Goble Squat (https://www.youtube.com/watch?v=l_Iyvl07_sU)

Minute 3 – 30 seconds Max Reps Sit Ups

Minute 4 – Rest

Rest 1 Minute

5 Sets: (Every 3 minutes)

-Number of calories completed during 30 second max effort bike or row

-Number of KB Swing to Goblet Squat during 30 second max effort

-Number of Sit Ups completed during 30 second max effort

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