Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: Wall Slides x 10 Side Lying DB Lateral Raise x 10 ea. Scapular Pull Ups x 6-8 Scapular Push Ups x 10-12 1/2 Kneeling Partner Assisted Banded 1/2 Russian Twist x 8 ea. Essentials/Performance Strength Pause Tempo Push Press 5×4 (2 second...Read More

Surge Elite Performance & Fitness – MOBILITY MOB: Warm-up (No Measure) Serratus Smash MOB: Warm-up (No Measure) Banded Overhead Distraction MOB: Warm-up (No Measure) Overhead Distraction with External Rotation Bias MOB: Warm-up (No Measure) Bilateral Shoulder Flexion MOB: Warm-up (No Measure) Banded “Super” Front RackRead More