Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Prone Blackburns x 5 Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 PVC Overhead Squat @3111 x 6-8 each For Time: Run 200m 3 Rds 10 Sit Ups 10 Dips/Push Ups 20 Double...Read More
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