CrossFit Surmount – CrossFit

Gymnastics

E3MOM x 12mins

15 GHD Sit-ups

15 Banded Lat Pulldown

At Home, PARTIAL

E3MOM x 12mins

5 Bent over row

30 V-ups

AT HOME CLASS

E3MOM x 12mins

5 Odd object bent over rows

30 V-ups

Metcon (AMRAP – Reps)

5 rounds

1 min Alternating DB Snatch @ 50/35lbs

1 min One arm OH Squat @50/35lbs

1 min Burpee box jump over
AT HOME

5 rounds

60s Alternating Single leg RDL + reach

60s Mountain Climbers

60s Lateral speed skaters

H: Metcon (Time)

FOR TIME

150 DB man makers 2x 40/25 lbs

every 3 minutes stop and perform

20 Abmat sit ups
Sub in Plank ankle tap + burpee for man makers.

Cut in half to 75 reps for shorter version