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Wednesday, September 8, 2021

8
Sep

Wednesday, September 8, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds)

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

B) 4 Sets:

Push Press x 9-7-5-3

1 Minute Double Unders

Rest 90 Seconds

C) AMRAP in 9 Minutes:

12 KB Swing

9 Box Jump

6 Supine Ring Row

D) 2-3 Sets:

KB/Plate Halos x 5-7 each

DB Hammer Curls x 10-12

Banded Supine Skull Crushers x 10-15

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