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