WOD

CrossFit Surge – CROSSFIT Warm-up () Competition Low volume foundations Go through the following exercises in order once, resting as needed for form, not fatigue... Read More

CrossFit Surge – MOBILITY Mobility MOB: Metcon (No Measure) (1) Wall + Hamstrings w/ Roller, Iso End-Range Shutdown (2) Pec Recovery – Pin and Spin,... Read More

CrossFit Surge – SWEAT Pull/Push/Midline 3 Sets: DB Renegade Row x 8 each Rest 30 Seconds DB Split Squat @20×1 x 6-8 each Rest 30... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) 3 Sets: 3-2-1 (3 Squats, 2 Push Ups, 1 Broad Jump) x 3 Russian KB Swing x... Read More

CrossFit Surge – MOBILITY Mobility MOB: Metcon (No Measure) (1) Wall + Hamstrings w/ Roller, Iso End-Range Shutdown (2) Pec Recovery – Pin and Spin,... Read More