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CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 1 Sets: Banded TKE x 10 Banded Spanish Squat x 10 ( https://www.youtube.com/watch?v=qrBEigyHW4k) Ring... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Blackburns x 5 Prone Iso YTW Hold x 15-20 Seconds each Banded Clamshells... Read More

CrossFit Surge – Surge Muscle Metcon (Time) (RECHARGE WEEK) B1) 4 Sets Bench Press x 5-5-5-5 @40-60% B2) 4 Sets Clapping Push Ups or Band... Read More

CrossFit Surge – CROSSFIT Metcon (Time) 2 set Banded Forward/Backwards Zombie Walk x 10 each Banded Straight Arm Pull Downs x 10-15 Banded Glute Bridge... Read More

CrossFit Surge – Surge Muscle Metcon (AMRAP – Reps) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Seated Elbow on Knee DB External Rotations x 8-12 each GHD Hip Extension... Read More

CrossFit Surge – Surge Muscle Metcon (AMRAP – Reps) A) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform: 40 Calorie Row/Bike 300m Run 20 Thrusters 105/70 6 Rope Climb... Read More