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Wednesday, September 29, 2021

29
Sep

Wednesday, September 29, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

2 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

B) 5 Sets: (Every 90 Seconds)

Clean and Jerk x 1 or Shoulder to Overhead

C) 4 Sets:

AMRAP in 3 Minutes

4 Burpee

8 Front Rack Reverse Lunge 95/65

8 Shoulder to Overhead

Rest 1 Minute Between Sets. Resume where you left off.

D) 2-3 Sets:

DB Hammer Curl x 8-12

DB Rolling Triceps Extension x 8-12 (https://www.youtube.com/watch?v=rD5Mz2262fU)

1 Minute Wt. Plank

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