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Wednesday, May 26, 2021

26
May

Wednesday, May 26, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

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 Cossack Squat @2211 x 5

Alternating Single Leg V-Ups x 10 ea.

A1) 8 Sets:: (Every 90 Seconds)

4 Over Bar Burpee

2 Position Snatch (Above knee, Floor) or 12 DB Snatch or KB Swings

Rest 3 Minutes

AMRAP in 11 Minutes

6 Single DB Hang Clean & Jerk each

9 Single Arm DB Chainsaw Row each (https://www.youtube.com/watch?v=hqXj_E6E7NA)

12 Feet Anchored Weighted Sit Ups

24 Double Unders

*Choose weight, let it be moderate to heavy. Ideally use the same weight for all 3 weighted movements.

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