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Wednesday, March 17, 2021

17
Mar

Wednesday, March 17, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

2 Sets:

Foam Roller Serratus Wall Slide x 5

Banded TKE x 15 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Jump Squats x 5

A ) 3 Sets:

12 Alternating DB Snatch (6/6)

12 Box Jump

18/12 Calorie Bike or Row

Rest 2 minutes

Rest 5 Minutes

B ) 3 Sets:

3 Thrusters @60-65% of 1RM Clean and Jerk

6 Front Squats

2 Minute Row For Distance

Rest 2 Minutes

Rest 3 Minutes

C) 3 Sets:

7 DB Clean and Jerk @1/3 Body Weight in each hand (Goal to go unbroken)

14 Toe to Ring

Rest 1 Minute

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