CrossFit Surmount – CrossFit

Accessory Work

No avoiding this today, do this 1st!

Core stability

5-4-3-2-1

Bird dog

Banded Dead bug

Hold every rep of both exercise for 3-5 seconds

Bird dog:

https://www.youtube.com/watch?

v=CQxdI5Gi5vc

Banded Dead bug:

https://www.youtube.com/watch?

v=AZ_oQHTZPNY

3: Metcon (Time)

5 rounds for time

20 Alternating DB Snatch @50/35lbs

20 Wall balls 20/14lbs

2: Metcon (Time)

5 rounds for time

20 Alternating DB Snatch @35/25lbs

15-20 Wall balls 20/14lbs

1: Metcon (Time)

5 rounds for time

20 Alternating DB Snatch @light

20 Wall balls @light