CrossFit Surmount – CrossFit

14 Days of Quarantine (Time)

Using 1 DB or KB 50/35lbs

• 1 DB THRUSTER

• 2 DB GOBLET SQUATS

• 3 DB TRICEPS EXT (Or Triceps

Dips)

• 4 LYING HIP RAISES

• 5 BURPEES OVER DB

• 6 DB One-arm OH alt lunges steps

• 7 DB BICEPS CURLS (Or hold with

two hands)

• 8 JUMPING LUNGES ALT.

• 9 DB HIP SWINGS or KB swing

• 10 HSPU or pike push-ups

• 11 SIDE CRUNCHES 1/1, 2/2, 3/3, etc

• 12 DB PUSH PRESSES 6/6

• 13 GLUTE BRIDGE

• 14 ALT. DB SNATCHES
There is no intended stimulus other than being

very long and endurance based. Our main goal is to have some

laughs and sweat! This workout is performed like the 12 days of

Christmas benchmark: Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1,

etc. – all the way to 14-13-12-11-10-9-8-7-6-5-4-3-2-1.

H: Metcon (No Measure)

EMOM x 42 (or 24) Minutes

1) :45 later plank walk

2) 10 Pike Push-ups

3) 12 bear crawl (3 step forward, 3 back)

4) :45 chair hold

5) 12 body rows

6) rest