CrossFit Surmount – CrossFit
Back Squat (2, E3MOM x 5)
1: Metcon (Time)
55 Cal Row/Ski/Bike
35 Assisted Push Ups or DB push press @ moderate to light DBs
40 deadlifts @ 50-60%
2: Metcon (Time)
75 Cal Row/Ski/Bike
50 Push Ups or DB push press @ moderate to light DBs
40 deadlifts @ 50-60%
3: Metcon (Time)
75 Cal Row/Ski/Bike
50 HSPU
40 deadlifts @ 50-60%
Accessory Work
Tall kneeling Hip Thrust hold
5 sets
30 seconds on
30 seconds off
Place a band (pulling back) around your hips and hold the position. Shoulders, hips and knees should form a perfect straight line.