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Wednesday, October 13, 2021


Wednesday, October 13, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Blackburns x 5

Prone Iso YTW Hold x 15-20 Seconds each

Banded Clamshells x 5 each

Banded Glute Bridge x 10

RKC Plank Hold x 45 Seconds

Single Arm Overhead Carry x 50m Each

1 Minute Jump Rope

4 Sets:

AMRAP in 3 Minutes:

3 Shoulder to Overhead 155/105

5 Pull Ups

7 Box Jump

Rest 1 Minute, pick up where you left off.

2-3 Sets:

DB Shoulder Complex x 8 each (Front Raise, Lateral Raise, Bent Over Lateral Raise, Upright Row)

Tempo Hip Extensions @3113 x 8-12

DB Curls x 8-12

Standing DB Calves Raise x 15-20

Medball Sit Up Complex x 5-10 each (Reverse toe to ball, toe touch crunch, diagonal toe to ball, diagonal to touch crunch)

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