Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: Banded lateral Walk x 10 yards ea. High Box Step Up x 6-8 ea. Band Pull a Parts x 10-15 Scapular Push Ups x 10-12 Essentials/Performance Strength A: Warm Up Barbell Complex 1 Set 10 Clean Grip RDL 10 Clean Grip Bent...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