WOD

CrossFit Surge – CROSSFIT Metcon (2 Rounds for reps) A) 4 Sets: Bench Press or Floor Press x 10-8-6-4 Banded Face Pulls x 10-15 DB/KB... Read More

CrossFit Surge – CROSSFIT Metcon (Time) 6 Inchworms 9 Bootstraps 12 Alternating Cossack Squats @ 2111 20 Alternating Shoulder Taps 30 seconds of Side Plank... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Reps) With a Partner Perform AMRAP in 30 Minutes: (1 Partner Works at a Time) 3 Rds 40... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 2 Sets: 30 seconds of Pigeon Stretch Each 30 seconds Reverse Snow Angles 30 Seconds Air Squats 30... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Reps) 5 Rds: (EMOM) Minute 1 = 45 Seconds Row For Calories Minute 2 = 15-20 Reps Plate... Read More