CrossFit Surmount – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
• 8 CTB
• 10 Ring Dips
• 12 Deadlift @155/105
• 200m run or 15/12 Cal
AT HOME PARTIAL
Amrap 18
• 8/8 Renegade rows
• 10 Bench dips
• 12 Double DB Deadlift
• 200m run or 15/12 Cal
AT HOME NO EQUIPMENT
Amrap 18
• 8 Towel pull-ups/body rows
• 10 Push-ups
• 12/12 RDL + reach
• 60sec Wallsit
Conditioning
EMOM x 10:
100m Sprint
H: Metcon (AMRAP – Reps)
TABATA
– Plank Hip Taps
TABATA
– Bear Crawl
TABATA
– Double unders
TABATA
– Jumping squats
TABATA
– Chair hold
Bear Crawl – 5 feet equals 1 rep.
Chair hold – 1 second equals 1 rep
Accessory Work
McGill Big 3
3 sets
10/10 Bird dog*
30 seconds/elbow Side plank
10/10 Dead bug*
*Hold every rep for 3 seconds
https://www.youtube.com/watch?v=GcwIALgRXHk&feature=youtu.be