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Wednesday, March 31, 2021

31
Mar

Wednesday, March 31, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A) 2 Sets:

Banded Scapular Push Up (Focus on Protraction of the Shoulder blades)(https://www.youtube.com/watch?v=JC7dwLJ8MsU)

Banded TKE x 15 each

Single Arm DB Upright Row x 8 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med Ball Vertical Toss x 5

B) 3 Sets:

5 DB Man Makers (Push Up + DB Renegade Row RT + Push Up + DB Renegade Row LT + DB Squat Clean + Shoulder to Overhead

20 Plate Overhead Lunges (10/10)

2 Minute Row/Bike for meters (Goal to increase distance each round)

Rest 2 minutes

Rest 3 Minutes

B) 3 Sets For Reps

200m Run/250m Row/.5 Mile Bike

14 Knee to Elbow

7 Handstand Push Ups or DB Z Press

200m Run/250m Row/.5 Bike

1 Minute Double KB or Barbell Front Rack Hold/Carry (AHAP, keep elbows pinned by side)

Rest 2 Minutes

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