Call Us: (720) 335-5591

Wednesday, May 19, 2021

19
May

Wednesday, May 19, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

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 Squat @2211 x 5

Alternating Single Leg V-Ups x 10 ea.

B) 4 Rds:

Barbell/DB Complex (Build each set)

5 Deadlift

5 Hang Power Clean

5 Front Rack Reverse Lunge ea.

Max Calorie Row/Bike in 1 Minute (Goal is to INCREASE Calories and Weight each set)

Rest 2 Minutes Between Sets

Rest 5 Minute

C) For Time

40-30-20-10

Wall Ball

50 ft. DB Bear Crawl (https://www.youtube.com/watch?v=9rhNMNVWID8)

*Perform 30 Seconds Hanging Knee Tuck Hold between after each set

Leave a Reply