Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: PVC Pass Through x 10 ea. Reverse V-Up x 15-20 Side Lying Lateral Raise x 10 ea. Medball Overhead Toss x 6 Essentials/Performance Strength Pause Tempo Push Press 4×4 (1 second pause in dip, up fast 2 second eccentric to rack) *Goal...Read More
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