Muscle: Friday, Feburary 16, 2019

CrossFit Surge – Muscle

Muscle

A) 4 Sets

1 1/4 DB Bench Press x 8-10

Rest 20 Seconds

Hand Anchored 1 1/4 single arm bent over row x 8-10 ea

Max Distance Ski In 90 Seconds

Rest 2 minute

B) 3 sets

6 DB front raise + 6 dB lateral raise + 6 dB bent over lateral raise + 6 dB upright row + 8 1 1/4 dB shoulder press

Rest 20 seconds

1 1/4 supinated grip pull ups x 4-8

Med ball V-Up passes (feet to hands, hands to feet) x 10 each

C) For Time:

2k Row (Every 250m including 0 Complete 50 double unders + 10 push ups)