CrossFit Surmount – CrossFit

Metcon (Weight)

EMOM x 5mins

5/5 Tall Kneeling Strict Press w/ DB, KB, or odd object

+

Plank hold for the remainder of the

minute

https://www.youtube.com/watch?v=5xa38GJqu68
AT HOME Bodyweight

EMOM x 5mins

8-12 Pike push-ups

+

Plank hold for the remainder of the

minute

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 mins

50 Wall Ball @20/14

40 Box Jump @30/24

100’ HS walk

40 Deadlift @185/125

100’ HS walk

40 Box Jump @30/24

50 Wall Ball @20/14
AT HOME Partial

AMRAP 20 mins

50 Single DB Thrusters*

40 Step ups

10 wall climbs

40 DB Deadlift

10 wall climbs

40 ledge step ups

50 Single DB thrusters*

*use both hands on one DB to mimic a WB, one hand on each head.

AT HOME Bodyweight

AMRAP 20mins

50 Jumping air squats

40 chair step ups

50 shoulder taps (10 feet elevated

inch worms)

40 odd object sumo deadlifts

50 shoulder taps (10 feet elevated

inch worms)

40 chair step ups

50 Jumping air squats

H: Metcon (AMRAP – Reps)

3 rounds for Reps

3 min max Wall Balls

3 min max Burpees

3 min max Walking Lunges

3 min max Double Unders

2 min rest
Sub jumping air squats for wall balls, or odd object thrusters. Mountain climbers for double unders.

Cut rounds to 2 minutes for shorter workout

Accessory Work

5 x 5 sit up drill

https://www.youtube.com/watch?v=zKXJlj32bws&feature=emb_title