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Wednesday, September 22, 2021

22
Sep

Wednesday, September 22, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

Sets:

Side Lying DB External Rotations x 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

5 Rds For Time:

500-400-300-200-100m Run

10 Burpee Box Jump Overs

10-8-6-4-2 Clean

1 Set:

100 Banded Curls

*Every time you break perform 10 DB Curls

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