CrossFit Surmount – CrossFit
Metcon (AMRAP – Rounds and Reps)
With a partner:
4, 5 Minute AMRAPs:
10/8 Cal Row
30 Double Unders
8 KB Swings (53/35)
*Rest 1 Minute b/w each AMRAP
Metcon (No Measure)
If time allows:
8 Rounds, 40 seconds on, 20 off:
Hang power clean and push press with dumbbells; Followed by 8 rounds, 40 on/20 off of OH walking lunges with DB – switch hands each round
Accessory Work
3 Rounds:
20 Side bends (https://www.youtube.com/watch?v=b0kjTj4-f_Q&feature=youtu.be)
40 Russian Twists
20 Toe touches (https://www.youtube.com/watch?v=6EDeeGnRrys&feature=youtu.be)