WOD

CrossFit Surge – CROSSFIT Metcon (No Measure) 2 Sets: Foam Roll Serratus Wall Slide x 5 (https://www.youtube.com/watch?v=8jOPBCorATw) Tempo Push Up with Protraction x 5 @... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes 25 ft. Burpee Broad Jump or Burpee + 2 forward walking... Read More

CrossFit Surge – CROSSFIT Metcon (Distance) A) 2 Sets: 1 Minute Jump Rope (no shoes) 8 Point Plank x 15-20 Seconds Heels Elevated Hamstring Curls... Read More

CrossFit Surge – Rowing

CrossFit Surge – CROSSFIT Metcon (2 Rounds for reps) A) 2 Sets: Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc) Iso YTW Hold x 15 Seconds Each Banded Triple... Read More