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Wednesday, October 6, 2021

6
Oct

Wednesday, October 6, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Seated Elbow on Knee DB External Rotations x 8-12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

Plank Hold x 30-45 Seconds

AMRAP in 9 Minutes:

3 Wall Walk

6 DB Man Makerish (DB Push Up + Renegade Row RT + Renegade Row LT + DB Squat Clean) 40/25

27 Double Unders

Rest 3 Minutes

AMRAP in 6 Minutes:

6 DB Man Makerish (DB Push Up + Renegade Row RT + Renegade Row LT + DB Squat Clean) 40/25

18 Double Unders

Rest 2:30

AMRAP in 3 Minutes

Double Unders

*Every time you break perform 1 Wall Walk + 1 DB Man Makerish

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