10
Apr
Tuesday, April 10, 2018
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
3 Sets:
Side Lying Lateral Raise x 8 each
Eccentric Hip Bridge Lid Hamstring Curls x 6-8
Supine on floor Band Pull a Parts x 15
Russian Twist x 10 each
Metcon (No Measure)
5 Sets: (EMOM)
Minute 1 = 6 Each Tempo Single Arm DB Shoulder Press @1111
Minute 2 = 9 Tempo Stationary Dips @21×1
Minute 3 = 12 Push Jerk @60% of Shoulder Press
Minute 4 = Rest