10
Mar
Wednesday, March 10, 2021
CrossFit Surge – Surge Muscle
Metcon (No Measure)
A) 2 Sets:
Banded Triple Threat x 5 (Standing face pull to external rotation to overhead press)
Banded TKE x 15 each
8 Point Plank x 15-20 Seconds
Arch Hollow Swings x 5
Jump Squats x 5
B) 3 Sets:
8 Toe to Ring
8 DB Hang Power Clean & Jerk
2 minute Row For Distance
Rest 2 minutes
Rest 5 Minutes
C) 3 Sets:
12 Sumo Deadlift (you choose weight, should be a weight you can perform all 12 reps with)
1 Minute Max Rep Burpee Pull Ups
Rest 2 Minutes
D) 4 Sets:
10 Reverse V-Up
20 Russian Twist