CrossFit Surmount – CrossFit

At Home, “Amy” (Time)

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 DB Snatch/Odd object GTO

10 Burpees

10 meter Bear Crawl

10 Burpees

20 DB Snatch/Odd object GTO

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats”
Long Slow Distance

Today’s workout is what the endurance world calls LSD. It looks

like a long list, but there are not many reps for us to deal with on

each movement. This is going to cause an urge for speed, keep

it slow and realize that we don’t get to hit the reset button when

we switch movements, fatigue is fatigue, and we will be dealing

with much endurance fatigue today.

H: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 air squats

20 DB snatch or plank ankle taps

*rest 2:30

AMRAP 8

10 push ups

10 side plank press ups per side

*rest 2:00

AMRAP 6

12 air squat

12 DB snatch or plank ankle taps

*rest 1:30

AMRAP 4

8 push ups

8 side plank press ups per side