10
Sep
Muscle: Monday, September 10, 2018
CrossFit Surge – Muscle
Close Grip Bench/Prone Barbell Row
4 Sets:
Close Grip Bench Press @ 30×0 x 6-4-3-2
Prone on Bench Barbell Row Cluster x 2.2.2.2 (Rest 10 Seconds between doubles)
Step Ups/Ring Row/Deadbugs
4 Sets:
10 Alternating Step Ups (Hold 1 DB/KB Overhead + 1 DB/KB by side, alternate sides each set)
12 Supine Ring Row
20 Deadbugs
Metcon (Time)
3 Sets:
300m Row
20 Goblet Squats 70/55
10 DB Power Cleans 50/35
Rest 2 Minutes between