WOD

CrossFit Surge – CROSSFIT Metcon (Time) A) 2 Sets: A) Shoulder Press @3030 x 15 Laying Prone Heels on Bench or Chair Heel Curl @3010... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 2 Sets: Elbow on Knee External Rotation x 10 Scapular Push Up x 10 Feet Elevated Toe Touch... Read More

CrossFit Surge – CROSSFIT Bodyweight Metcon (AMRAP – Reps) A) 3 Sets: Wt. Bulgarian Split Squat or Split Squat @ 3031 x 15 each Bent... Read More

CrossFit Surge – CROSSFIT Bodyweight Metcon (3 Rounds for reps) AMRAP in 6 Minutes 12-9-6 Push Ups Sit Ups Rest 3 Minutes AMRAP in 6... Read More

CrossFit Surge – CROSSFIT Bodyweight Metcon (AMRAP – Rounds and Reps) A) 2-3 Sets: 45 Seconds Wt. Wall Sit 10 RDL 30 Seconds Wt. Wall... Read More