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